Do This One Exercise Every Workout
Strength training does amazing things for the body, but knowing where to start is intimidating.
You go to the gym and aren't sure what to do. Curls? Squats? Machines? Treadmill?
Try carrying some stuff! It's a low risk, high reward exercise that can be done in several different ways to make your body stronger! Anyone from Grandma Betty to Strong Steve can benefit!
Try these 3 variations below!
Farmer's Carry:
The farmer's carry is the gold standard for carry variations. Think of it like carrying groceries with your new, fancy reusable bags you bought (because you forgot the ones from home). Here's how it works:
1) If you're just getting into carries start with the weights on a bench or box.
2) Pick them up.
3) Turn and walk.
4) Push the weights "down" so they don't swing.
5) Walk moderately fast (as long as you feel safe) for as long as you can.
Suitcase Carry:
The suitcase carry is your walking side plank. Everyone wants to work on their core so make it part of your core routine!
1) If you're just getting into carries start with the weight on a bench or box.
2) Pick it up.
3) Do the "hula-hoop." Gyrate your ribcage to find that "core" feeling (like an 8th of a crunch).
4) Walk slower and breathe.
5) Switch hands safely and walk back. If your weight isn't challenging or you're having a hard time controlling your core, try the offset carry. Grab your heavy weight in one hand and half the weight on the other side to counter balance.
Goblet Carry:
This is a stable in the Fit Source catalog. Why? It's the standard holding position for most of our upright strength training movements. If you want to get strong start here!
1) If you're just getting into carries start with the weight on a bench or box.
2) Pick it up.
3) Turn and walk.
4) If it's a kettlebell hold it by either side of the horn, elbows tight to your sides, right in front of your heart. If it's a dumbbell, hold it by the bottom of one side with the elbows tight to your sides.
5) Avoid leaning back. Instead, lean slightly forward to engage your abdominals, not use your spine.
Using different carry variations in your workouts is a fantastic place to start strength training or help bridge the gap if your strength numbers are plateauing.
These carries build total body strength but they're also safe, so don't be afraid to load up the weight as long as it's pain free. The worst thing that happens is you just put them down.
How do you know if you've found the right weight? If you have to shake your hands out or it just sucks in general you're probably in the right place.
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