Exercise profile
Best forStrengthGeneral fitness
Effectiveness★★★★☆ 4/5
EquipmentDumbbell, Kettlebell
Also worksObliques, Back, Forearms, Traps
Recommended3-4 carries x 20-30 m per side
Who it suits AgeAny BMIAny SexAny HeightAny WaistAny
- Purpose
- An offset carry that hammers the obliques and grip.
- Setup
- One heavy weight in one hand, the other hand free.
- Common mistakes
- Leaning toward the weight instead of staying tall.
- Easier
- Use a lighter weight over a short distance.
- Harder
- Add load or extend the distance carried.
Suggested by goal
Get stronger 3-5 sets . 4-6 reps rest 150s
Build muscle 3-4 sets . 8-12 reps rest 90s
Lose fat (training style) 2-4 sets . 10-15 reps rest 60s
General fitness 2-3 sets . 8-12 reps rest 75s