Exercises › Waiter's carry

Waiter's carry

Press a kettlebell overhead and lock your arm straight, bell balanced above your fist. Walk tall and controlled while keeping the arm vertical, then switch sides.

StrengthKettlebellsDifficulty 3 of 3

Two-panel demonstration of the waiter's carry, showing the start and finish positions — Start and finish positions

How to do it

Press a kettlebell overhead and lock your arm straight, bell balanced above your fist. Walk tall and controlled while keeping the arm vertical, then switch sides.

Muscles worked

Front

Back

shouldersprimary
core

Hover a muscle to find it on the figure. Dark green is the primary mover, lighter green is supporting work.

Other options in this pattern

Farmer's carrydumbbells · difficulty 1/3
Half Turkish get-upkettlebells · difficulty 2/3
Suitcase carrydumbbells · difficulty 2/3
Turkish get-upkettlebells · difficulty 3/3

How many sets should you do?

That depends on your goal, your ability, and how many days you train. Answer three questions and the builder works out your sets and reps, plus a full week around them.

Get my sets and reps

Johnny Milaychev · Product manager and self-directed lifter, not a trainer or a clinician. Why that matters and where this guidance stops.
Reviewed 16 August 2026 · Exercise library v2.2