Carry Exercises
The carry movement pattern involves transporting weight over a distance, promoting stability and functional strength. This pattern engages multiple muscle groups and is highly effective for enhancing grip strength and core stability.
Muscles Involved
Benefits
- ✓Improves grip strength
- ✓Enhances core stability
- ✓Increases overall functional strength
- ✓Boosts endurance
- ✓Promotes better posture
Best Carry Exercises
Keep your shoulders back and engage your core throughout the movement.
Maintain a neutral spine and avoid leaning to one side.
Walk tall and steady, keeping the weight close to your body.
Keep your arms locked out and engage your core to stabilize.
Programming Advice
Incorporate carries into your training routine once or twice a week, focusing on different variations to target various muscle groups. Start with lighter weights and gradually increase intensity as you gain confidence and strength.
Common Mistakes
Leaning to one side
Focus on keeping your body upright and balanced.
Poor grip
Ensure a firm grip on the weights to prevent dropping them.
Rounding the back
Maintain a neutral spine by engaging your core.
Moving too quickly
Take controlled steps to maintain stability and balance.
FAQs
What weights should I start with?
Begin with lighter weights that allow you to maintain proper form and gradually increase as you progress.
How long should I carry the weights?
Aim for distances of 20-40 meters, adjusting based on your strength and endurance.
Can carries help with my overall strength?
Yes, carries are excellent for building functional strength and improving overall athleticism.
How often should I include carries in my workouts?
Incorporate carries into your routine one to two times per week for optimal benefits.
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Master carry movements with SHFT
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