Exercise profile
Best forStrengthFat lossGeneral fitness
Effectiveness★★★★☆ 4/5
EquipmentDumbbells, Kettlebell
Also worksCore, Back, Traps, Forearms
Recommended3-5 carries x 20-40 m, heavy
Who it suits AgeAny BMIAny SexAny HeightAny WaistAny
- Purpose
- Loaded carry for grip, core and total-body strength.
- Setup
- A heavy weight in each hand, shoulders back and down.
- Common mistakes
- Leaning to one side or letting the shoulders slump.
- Easier
- Use lighter weights over a shorter distance.
- Harder
- Add load or carry for a longer distance.
Suggested by goal
Get stronger 3-5 sets . 4-6 reps rest 150s
Build muscle 3-4 sets . 8-12 reps rest 90s
Lose fat (training style) 2-4 sets . 10-15 reps rest 60s
General fitness 2-3 sets . 8-12 reps rest 75s