If you could only pick one category of exercises to prepare your body for real life, loaded carries would be near the top of the list.
From carrying groceries and luggage to hauling equipment on a job site—or driving an opponent backward on the field—your ability to carry and hold weight while maintaining posture and control says a lot about your functional strength.
Carries and holds don’t just train your arms and grip—they develop total-body strength, stability, and resilience. They challenge your core, shoulders, and hips to stabilize under load while you move (or stay still), making them one of the most transferable movement patterns you can train.
In Part 6 of the Functional Movement Series, we break down why carries and holds are so effective, which muscles they train, common mistakes to avoid, and how to use them to build a body that’s strong, stable, and ready for anything.
Here’s how the full series looks:
- Part 1: Squat Patterns — Improve your base of support
- Part 2: Hinge Patterns — Protect your back, train your glutes
- Part 3: Push Patterns — Press with power and control
- Part 4: Pull Patterns — Strengthen your back and posture
- Part 5: Lunge Patterns — Fix imbalances and build stability
- Part 6: Carries & Holds — Train your core and full-body strength
- Part 7: Rotation & Anti-Rotation — Build control through your core
- Part 8: Jump, Land & Move — Tain power and athletic movement
Let’s get into Carries & Holds.
WHY CARRIES & HOLDS MATTER
Carries are as functional as it gets. They train you to maintain posture, stability, and strength under load—something you need whether you’re moving furniture, playing contact sports, or just trying to stay active and pain-free.
Benefits include:
- Full-body strength – From your feet to your grip
- Core stability – Especially anti-extension, anti-rotation, and lateral stability
- Postural endurance – Fighting gravity and load over time
- Grip and forearm strength – Crucial for both sports and daily life
They also bridge the gap between static strength (holding weight) and dynamic movement (carrying it), making them a perfect link between gym training and real-world performance.
WHAT DEFINES A FUNCTIONAL CARRY OR HOLD?
A functional carry or hold is one where:
- Your spine stays neutral from start to finish
- Shoulders stay packed and stable
- Hips remain level without sway or collapse
- Weight is distributed evenly (or intentionally uneven for anti-rotation work)
- Movement is smooth and controlled
WHAT CARRIES & HOLDS SHOULD TRAIN
When programmed well, carries and holds work:
- Core – Anti-extension, anti-lateral flexion, anti-rotation
- Shoulders – Stability and joint positioning
- Forearms & Grip – Strength and endurance
- Hips & Glutes – Stabilization during gait
- Feet & Ankles – Balance and load absorption
COMMON LIMITATIONS
Even though they seem simple, carries are often done poorly. Common issues include:
- Rounded upper back – Weak posture or overloading
- Shoulders shrugged up to ears – Overactive traps, poor scapular stability
- Leaning to one side – Lack of core control
- Short, choppy steps – Poor gait mechanics under load
- Bouncing or swaying – Loss of stability and energy leaks
WHAT CARRIES REQUIRE
1. Mobility
- Shoulder mobility to hold load without strain
- Hip mobility to walk smoothly under load
2. Stability
- Core bracing to resist unwanted movement
- Scapular stability to protect the shoulder joint
- Hip and ankle stability for smooth gait
3. Motor Control
- Coordinating posture, breathing, and walking while under load
HOW TO IMPROVE YOUR CARRIES & HOLDS
Step 1: Master the Basics
- Farmer’s Carry – Dumbbells or kettlebells at your sides
- Front Rack Carry – KBs or DBs held at shoulders
- Overhead Carry – For shoulder stability and core control
- Suitcase Carry – One-sided load to train anti-lateral flexion
Step 2: Add Static Holds
- Farmer’s Hold – Heavy load, time under tension
- Overhead Hold – Barbell, KB, or DB lockout position
- Front Rack Hold – Great for posture and bracing endurance
Step 3: Progress the Challenge
- Increase distance or time
- Use heavier loads
- Mix in unstable loads (sandbags, water-filled implements)
- Add tempo walking for control
SAMPLE CARRY & HOLD WARM-UP (DAILY PREP)
Use this to prep for full-body or core training days:
- Cat-Cow & T-Spine Rotations – 1–2 min
- Plank with Shoulder Taps – 2x10/side
- Suitcase Carry (light) – 2x20m/side
- Overhead Hold (light) – 2x20 sec
- Farmer’s Carry (moderate) – 2x20m
FINAL TAKEAWAY
Carries and holds may look simple, but they’re one of the most powerful tools for building real-world strength.
They challenge your core, posture, and grip in ways few other exercises can—and they carry over (literally) to almost every movement you do in life.
Train them regularly, and you’ll notice the difference everywhere—from your lifts to your sport to your daily routine.
WANT HELP MASTERING YOUR CARRIES?
We’re offering new clients a special bonus:
- ✅ 1 Free Movement Screening (online or in-person)
- ✅ 1 Free Week of Functional Training Access
- ✅ 15% Off Peak Supplements (to support joints, strength, and recovery)
Ready to build total-body strength that actually transfers to real life? Enter your email below to get your special offer!
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