How To Use Carries

What you'll need

One or two kettlebells of a manageable weight and clear space to walk.

The Farmer’s Carry

The Farmer’s Carry involves holding a kettlebell in each hand while walking with a tall, stable posture. Hold the bells at your sides with your shoulders back and down, keeping your core engaged as if bracing for a punch. Walk with purposeful, controlled steps, ensuring your torso does not tilt or rotate. This move builds incredible forearm and grip strength while reinforcing a neutral spine.

The Suitcase Carry

The Suitcase Carry is performed by holding a single kettlebell in one hand. Because the weight is asymmetrical, your core must work overtime to prevent your body from leaning toward the weighted side. This is an excellent exercise for identifying and balancing muscle imbalances. Maintain a perfectly vertical spine throughout the movement and avoid letting your shoulder sag.

The Bottoms-Up Carry

To perform this, hold the kettlebell by the handle with the heavy ball facing upward. You will need to squeeze the handle firmly to keep the bell stable. This variation demands high levels of focus, coordination, and shoulder stability. Because it is highly technical, start with a very light kettlebell to master the balance before increasing the load.

The Overhead Carry

Holding a kettlebell directly overhead with a locked arm, walk slowly and deliberately. This variation challenges your thoracic mobility and shoulder stability. Keep your ribs tucked and avoid arching your lower back. This movement helps you become more aware of your posture under load, making it a fantastic tool for reinforcing a stable overhead position.

Common mistakes

The most frequent error is rushing the steps, which reduces the core-stability benefits. Another common issue is rounding the shoulders forward or allowing the hips to sway. Remember that the goal is not speed, but maintaining perfect, rigid posture while moving under load. If you cannot keep your shoulders square, the weight is likely too heavy.

Modifications

For beginners, start with 'dead' carries using very light dumbbells or kettlebells to focus on posture. If you have wrist discomfort, ensure your grip is centered and your wrist remains neutral, not bent. If you are new to these movements, consider working with a qualified trainer to ensure your form is safe and effective before adding heavier loads.

Incorporating carries into your routine is one of the most efficient ways to build a body that feels resilient and capable. By focusing on tension, posture, and steady movement, you are doing more than just lifting weight; you are training your body to navigate the world with strength and confidence. Start light, stay consistent, and enjoy the process of becoming stronger with every step.