Kettlebell overhead carry

Select a moderate kettlebell, hold it by the horns at chest height, then press it overhead until elbows are straight and wrists neutral. Set your position: ribs down, pelvis neutral, abs and glutes braced; biceps align with or slightly behind the ears. Actively reach the kettlebell to the ceiling so the shoulder blades upwardly rotate; keep the weight stacked over the midfoot. Begin walking with small, controlled steps and a tall posture\u2014no leaning, rib flare, or low\u2011back arch. Keep the kettlebell stable (no drifting forward/back), eyes forward, and breathe behind the brace. Turn carefully as needed without losing overhead lockout or trunk alignment. After the set, stop, lower the kettlebell to the chest with control, then to the floor.