Overhead Barbell Carry

Press the bar overhead and lock your elbows out before you take your first step, arms pinned just in front of your ears rather than drifting forward. Walk with short, deliberate steps and keep your ribs pulled down — flaring them to chase the weight overhead is what turns into an arched lower back. Your shoulders and upper back have to stay switched on the entire way, since any softening in the lockout shows up immediately as the bar drifting off balance. If you feel the weight pulling you backward, reset and re-brace before continuing rather than fighting it mid-step.