Waterbag Overhead Carry

Arm Care


Waterbag Overhead Carry

Thought Process:

Holding the waterbag overhead creates cocontractions in the shoulders. In overhead movements we do not want any one part to be dominant. Carrying the bag overhead forces weak muscles to work to stabilize the shoulders. This is not a quick fix, but overtime there will be a significant change in how the athlete stabilizes overhead.

Movement Prescription:

Weak or excessively tight athletes. Upper trap dominant athletes.


Balance the waterbag on your knuckles. Keep your ribs tucked. Touch the ceiling.

Common Compensations:

Some athletes will excessively flex the lumbar spine in order to get overhead. Bending the arms. Letting the waterbag rest on the back of the wrist.

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