Waiter's Carry

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Waiter's Carry muscle diagram


  1. Raise a plate overhead with both hands. Once you have control of the weight, remove one hand. Keep your arm fully extended and your eyes focused on the plate.
  2. Stand with your feet shoulder-width apart and knees slightly bent. This will be your starting position.
  3. Begin walking at a controlled pace, maintaining a fully extended arm overhead.
  4. Walk for recommended number of steps or time.

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