Front carry
Also called goblet carry, bear hug carry, sandbag carry
- Works
- Upper back · trapezius and rhomboids
- Deep trunk · transversus abdominis
- Front of the upper arm · biceps brachii and brachialis
- Needs
- Dumbbells or kettlebell
Setup
Hold one heavy dumbbell or kettlebell, or a filled bag, against your chest with both arms.
Steps
- Stand tall.
- Walk with short, even steps.
- Keep walking for the time you chose.
- Bend your knees to put it down.
Breathing
Breathe slowly and evenly. Do not hold your breath.
Where you feel it
In your upper back, arms and stomach.
Common mistakes
- Leaning back to balance the load.
- Holding the breath the whole way.
When to stop
Stop if you feel sharp pain, pain in a joint, dizziness or numbness.