Many of us have jobs where we are sitting for long periods of time and that reeks havoc on the body. Sitting as we all have been told, tightens and tenses the body up to the point where something as simple as walking can become irritating and painful due to an inability to get into the proper positioning. Enter carries…Learning the carry is great for two reasons, one it helps restore proper mechanics with the correct posture and bracing. Secondly, it works the whole body and can be quiet challenging when the correct progression is applied. Simple yet effective. Anyone who has ever walked home with heavy groceries knows far too well the challenge that the carry can provide.

Movement Sequence

Getting into the correct position before picking up the weight will be essential to maintaining the proper mechanics throughout the movement. Standing erect, move your shoulders up, back and down. (Think-chest proud). From a side-view I should be able to draw a straight line from your ear, through your shoulder, hand, knee and ankle. Everything should be in line together. From there, we can hinge over and pick up our weights.

Remember to keep the spine neutral and ribcage down by engaging your core throughout the movement. It is also important to keep the feet straight as you take each step. Allowing your foot to turn outwards can result in feet/knee issues  this is because when you turn your feet outwards, your ankles will collapse into an unstable position. Walk the desired distance and return the weights to their starting position. Each time you do the carry make sure to run through your bracing routine and make sure you are in the strongest and most efficient position you can put yourself in.   


  • Farmer’s Carry
  • Unilateral Farmer’s Carry
  • Rack Carry
  • Mixed Grip Carry
  • Overhead Carry
  • Kettlebell Bottoms Up Carry