Carry Progressions

Here are a few of the DB carries we use, in order of complexity/difficulty.  These can be added to just about any lower body exercise to vary the demands of the different squat or hip hinge movements.  Note, when using the off-center carries, we will work contralaterally working with 1 leg and carrying with the opposite hand.

Goblet: this basic "bilateral" carry allows us to add weight along the line of gravity

Farmer: a bilateral carry that keeps the weight even on both sides of the body, making it a bilateral carry with the potential to add more weight than a goblet hold.

Suitcase: Simple unilateral hold, begins to introduce people to an off-center weight

Waiter: a unilateral carry that begins to demand more of the scapular stabilizers

Extended: combines scapular/glenohumeral/thoracic range of motion and stabilization in a unilateral carry