Waiter Walk

The Waiter Walk is a functional exercise that focuses on shoulder stability, core strength and balance. The exercise is performed by holding a weight overhead, like a waiter carrying a tray. Waiter Walk is effective for strengthening shoulders and core while challenging your posture and balance.

Correct technique

Follow these steps to perform the Waiter Walk correctly:

  1. Choose a dumbbell, kettlebell or similar weight and hold it in one hand.
  2. Press the weight up overhead until the arm is fully extended. Make sure the shoulder is actively pulled back and down.
  3. Keep your body upright with your core tight and avoid leaning to the side.
  4. Walk forward at a controlled pace, focusing on keeping the weight steady overhead.
  5. After a set distance (eg 20-30 metres), switch hands and repeat on the opposite side.

Video Demonstration

Watch this video for a visual guide to properly performing the Waiter Walk:

Typical mistakes

Avoid these common mistakes to maximize the effect of Waiter Walk:

  • Relaxed Shoulder: Make sure the shoulder is actively engaged and pulled back to maintain stability.
  • Overextended lower back: Tighten your core to avoid swaying in the lower back.
  • Unstable weight: Keep the weight stable above your head without letting it swing or move back and forth.

Variations and adjustments

Adapt the exercise to your level with these variations:

  • Beginners: Use a lighter weight or perform the exercise with the weight held at shoulder height instead of overhead.
  • Advanced: Use a heavier weight or try performing the exercise with a kettlebell in the bottom up position for an added stability challenge.
  • Double Waiter Walk: Hold a weight in each hand overhead to increase the load on the shoulders and core.

Reps and sets

Aim for:

  • 3 sets of 20-30 meters per hand.
  • Alternatively, you can perform 30-60 seconds per hand and gradually increase the duration as you get stronger.

Breathing

Breathe evenly and deeply during the exercise. Avoid holding your breath as this can reduce stability and increase stress on the lower back.

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