Carries: loaded walking

Picking heavy things up and walking with them. The most transferable training there is, and the fastest route to a stronger grip and a braced trunk.

• Farmer's carry

  Walking with heavy weight in both hands: grip, trunk and work capacity in one.

• Front rack carry

  Carrying weight at shoulder height: brutal on the trunk and upper back.

• Overhead carry

  A walk with the load locked out overhead, brutal for shoulder stability.

• Sandbag carry

  A carry with an awkward, shifting load hugged to the chest.

• Sled push

  Driving a loaded sled forward: hard conditioning with almost no soreness afterwards.

• Suitcase carry

  A one-sided carry that forces the trunk to resist sideways bending.

• Yoke walk

  A strongman carry with a loaded frame on the back, the heaviest carry there is.