Overhead Backpack Hold

Overhead carry pressing a loaded backpack overhead to build shoulder stability under load

Difficulty

Intermediate

Primary muscles

Shoulders

Secondary muscles

Transverse Abdominis

Equipment

None — bodyweight

How to do it

Hold a weighted backpack overhead with arms locked out and ribs pulled down to avoid arching your back. Walk under control for the prescribed time or distance keeping the backpack steady overhead, then lower and rest