🔹 WHY CARRY? 🔹 by @rymanpt
They're superb for building full-body strength. The upper and lower body both have to work—and work together— to get that weight from point A to point B.
Carries have a profound effect on grip strength by activating the rotator cuff via a process called irradiation. In non-geek speak, this means that when you squeeze something with a death grip (I like to tell people to pretend they're trying to melt the handle in their hand), the rotator cuff turns on, and as a result, the shoulder "packs" itself into a strong, stable position. In many ways, farmer's carries are an excellent choice for those working around chronic shoulder issues.
They're at the top of the list for training and improving core function. Whether performed one side at a time or while holding a weight in each hand, farmer's carries undoubtedly challenge and train the core like few other exercises can.
Carries are an underrated conditioning tool. The next time someone asks you whether or not weight training has any cardiovascular benefit, have him or her perform a few rounds of carries for 50-100 yards with limited rest. And then laugh at them.
They're surprisingly effective when the goal is to build upper-back mass. Your entire back must fire isometrically to stay upright throughout the duration of the set.
Carries are a self-limiting exercise. This means that pretty much anyone, regardless of sex, age, or ability level, can perform them in some fashion with little risk of injury, due to the low learning curve involved. 🎥Carries done in the Video:
1️⃣Single Arm Farmers carry- huge anti rotational and anti side flexion demands!
2️⃣Double Arm Farmers Carry- the longer Farmers bars will provide a greater stability demand compared to a KB or DB carry.
3️⃣Contralateral load (overhead) KB walks - the contrasting weight load and overhead stability challenge the trunk and shoulder stability massively. Note. Use a lighter load overhead.
4️⃣Contralateral load (front rack) know walks - slightly easier version to the overhead variation but still very challenging for the trunk.
5️⃣Single arm KB carry
FULL VIDEO ON OUR FB PAGE!