The waiter's carry is an overhead carry. This type of carry is slightly more demanding than the farmer's carry because it requires additional shoulder strength and mobility and core stability. Don't expect to be able to do this carry with as much weight as the farmer's carry; it just isn't going to happen.
The waiter's carry strengthens the shoulders in a very unique way, and aside from the Turkish get-up, it's one of the best ways to make your shoulders indestructible. This carry is best performed with either a kettlebell or a dumbbell.
If you can't achieve a full, stable lockout, don't do this movement. Simply perform the farmer's carry in its place until your shoulder mobility and stability improves.
The following steps walk you through the waiter's carry.
Clean a weight up into the rack position, press it overhead, and hold it there.
Take a few seconds to make sure everything feels okay before you start walking. Your elbow should be locked and your bicep should be next to your ear. Keep everything in line to support the weight. There should be a straight line down from the bell to the floor.
Slowly start to walk around.
For an additional challenge, try walking on a slightly uneven surface outdoors.
Don’t take any chances when you’re holding weight overhead. If you don’t feel like you can keep the weight up there or if something feels wrong, don’t force it! Set the weight down, rest, and continue only when you feel confident.
