What muscles does the Waiters Carry work?

The Waiters Carry mainly works the front delts and full body.

How many sets and reps of the Waiters Carry?

3 to 5 trips of 20 to 40 meters, or 30 to 60 seconds, as heavy as you can hold good posture. Rest 1 to 2 minutes. Stand tall, brace and walk slowly.

Arm Circles, Band Front Raise, Band Overhead Press and Band Shoulder Dislocates work the same main muscle.

Press one bell overhead and walk with the arm locked, keeping the ribs down and the shoulder stable.

See your setup in four steps

Demo video from YouTube, played in its own player.

3 to 5 trips of 20 to 40 meters, or 30 to 60 seconds, as heavy as you can hold good posture.
Rest 1 to 2 minutes. Stand tall, brace and walk slowly.

General ranges, not medical advice. Stop if anything hurts.

Other exercises for the front delts, for when the kettlebell is taken or you want a change.

What muscles does the Waiters Carry work?: The Waiters Carry mainly works the front delts and full body.
What equipment do you need for the Waiters Carry?: A kettlebell.
How many sets and reps of the Waiters Carry?: 3 to 5 trips of 20 to 40 meters, or 30 to 60 seconds, as heavy as you can hold good posture. Rest 1 to 2 minutes. Stand tall, brace and walk slowly.
What can I do instead of the Waiters Carry?: Arm Circles, Band Front Raise, Band Overhead Press and Band Shoulder Dislocates work the same main muscle.

Coaches add the Waiters Carry to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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