라이브러리로시작 
끝 
운동 라이브러리
Dumbbell Single Arm Overhead Carry
A loaded carry with one dumbbell locked out overhead, training shoulder stability, scapular control, and anti-lateral-flexion core strength simultaneously.
어깨덤벨Loaded carry
주동근
삼각근복사근
협응근
삼두상부 승모근회전근개전거근
장비
덤벨
패턴
Loaded carry
준비 자세
- 01Press or snatch a moderate dumbbell overhead with one arm and lock the elbow.
- 02Position the weight directly over the shoulder with the biceps close to the ear.
- 03Pull the ribs down and squeeze the glutes so the low back does not arch.
- 04Fix your eyes forward and clear a straight walking path.
수행
- 01Walk forward with short, controlled steps.
- 02Keep the elbow locked and the dumbbell stacked over the shoulder for the whole distance.
- 03Resist bending sideways toward or away from the load.
- 04Complete the distance, lower the dumbbell safely, and switch arms.
체크포인트
- -The elbow stays fully locked from first step to last.
- -The dumbbell sits over the shoulder, hips, and ankle in one vertical line.
- -Shoulders and hips stay level; no lean toward either side.
- -Ribs stay down with no low back arch.
흔한 실수
- -Letting the elbow soften as the shoulder fatigues.
- -Side-bending away from the weight to prop it up.
- -Arching the low back to hold the arm overhead instead of owning shoulder flexion.
- -Walking too fast and letting the dumbbell wobble.
프로그래밍 노트
- -Use 2 to 4 carries of 20 to 40 meters per arm with a load you can keep perfectly locked out.
- -Program early in a session as a stability primer or at the end as core and shoulder finisher.
- -Progress distance before load; a wobbly heavy carry builds nothing.