Waiter Walk

The Waiter Walk is an excellent functional exercise that mainly strengthens the shoulders , core muscles and grip strength . This exercise also improves balance and stability, making it a great addition to any exercise program. The Waiter Walk is performed by walking with a weight lifted overhead, which requires full body control and helps build both strength and endurance.

Correct Technique and Execution

Follow these steps to perform the Waiter Walk correctly:

  1. Starting position: Hold a kettlebell or dumbbell in one hand and lift it straight above your head. Make sure the elbow is fully locked and the weight is stable.
  2. Posture: Stand with your chest up and your shoulders down. Keep your core muscles tight to avoid swaying in your back.
  3. Movement: Begin to walk forward, with short, controlled steps. Keep the weight stable overhead and avoid letting the arm drop or move too much.
  4. Finish: After walking a certain distance, lower the weight in a controlled manner and repeat with the other hand.

Watch another video

Common Errors

Here are some common mistakes to avoid during the Waiter Walk:

  • Sway in the lower back: Avoid leaning too far back. Keep your core muscles active to stabilize your back.
  • Poor shoulder control: Make sure the weight is directly overhead and the shoulders are stable. Do not let the weight move too far forward or to the side.
  • For fast walking: Keep the speed controlled and steady. If you go too fast, you can lose your balance and form during the exercise.

Modifications and Variations

If you're a beginner or find it challenging to keep the weight steady overhead, try these easier variations:

  • Beginner level: Perform the exercise with a lighter weight, or hold the weight at shoulder height instead of overhead to build strength and stability.
  • Advanced: Increase the distance you walk or use a heavier weight to further challenge your strength.

Number of Reps and Sets

To get the most out of the Waiter Walk, it is recommended to walk 20-30 meters with each hand, or for 30-60 seconds . Repeat for 3-4 sets , depending on your fitness level.

Breathing technique

Remember to breathe calmly and controlled during the exercise. Inhale as you prepare for each step, and exhale evenly as you walk, keeping your core active and stable.

Video Demonstrations

Here are two videos showing different approaches to the Waiter Walk:

Back to blog