Carry/hold
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Walk/Carry
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WalkCarryComplex
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NAMEDESCLINKNAMEDESCLINKNAMEDESCREPSLINK
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FrontFrontFBB Grinder
Take 4 great FBB movements and put them together on the clock and you got yourself a great strength building conditioning workout!
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✅You can try these workouts in our Awaken Training Series that is starting April 9th. Registration begins April 1st. Be sure to secure yourself a spot.
1. Turkish Sit Ups
2. KB Z Press
3. Dead hang to inverts
4. KB Cross body carry
https://www.instagram.com/p/Bg3lcN9Dy4E/?hl=en&taken-by=functional.bodybuilding
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Kettlebell
KB Front Rack Duck Walk
A powerful combination of flexibility, trunk and core strength, and balance. Let Time under tensions dictate your sets and aim for 30sec or more on your sets.
https://www.instagram.com/p/BUUrAuYAHia/?hl=en&taken-by=functional.bodybuilding
Kettlebell
Bottoms Up 90 Degree KB Carry
Perform these single arm or with both arms. A great way to build grip strength and learn how to pack your scap in mid range positions.
https://www.instagram.com/p/BVR8iyzA6uR/?hl=en&taken-by=functional.bodybuilding
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Single Arm KB Rack Duck Walk
Duck walks are a great tool to improve flexibility in the ankles, knees, and hips. The unilateral KB loading pattern adds a rotational core strength element to this balance and coordination heavy exercise. Utilize these in warm ups or finishers. Do not move fast, but rather slowly and deliberately to feel all parts of the movement.
https://www.instagram.com/p/BYTCZFYgyBA/?hl=en&taken-by=functional.bodybuilding
Dual KB Rack Carry
- This is a terrific upper back and scapular developer. It combines trunk and core strength and stability. The shoulders get a massive dose and you can do these alone or in longer grinder pieces. Keep the elbows pointed down and shoulder blades packed. Try to resist shrugging up.
- Upper back strength is so important to healthy shoulders and balance in the upper extremity. There are plenty of exercises that can build the upper back, but all you really need to do is pick up some heavy Kettlebell sand carry them. Be sure to pack the shoulder blades down, keep the forearms pinned to your rib cage, and elbows pointed to the floor.
Implementation ideas. Carry for 30sec continuous for 3-4 sets and superset with and anterior core flexion drill like strict toes to Rings.
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https://www.instagram.com/p/BYn0EMeghEd/?hl=en&taken-by=functional.bodybuilding
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Yoke
Front Rack Yoke Walk
Tough loads here will expose Front Rack and torso positional faults. A great drill to build up the hips and trunk strength while reinforcing strong Front Rack positions. Aim for carries in excess of 30sec to build a base before loading heavier for shorter carries.
https://www.instagram.com/p/BUzV9OkgTkw/?hl=en&taken-by=functional.bodybuilding
Bottom Up KB Single Arm Overhead Carry
This is a very useful carry to prep the shoulders for more dynamic work to come in the training session. The single arm overhead carry is a great way to get the shoulder blade ready for overhead positions without being compromised by restrictions you may have in your thoracic spine that are exacerbated when you put both arms overhead. Bottom up KB holds are also a great way to connect the grip to any movement pattern.
https://www.instagram.com/p/BbZiyFkDODp/?hl=en&taken-by=functional.bodybuilding
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Mixed KB Rack Suitcase Carry (aka Filly Carry)
This carry combines straight and bent arm static strength. We absolutely love movements the load the body in a non uniform way. It demands something deeper for he core and trunk to stabilize and execute.
-Bent and straight arm carrries are a great way to Training the scapula. Remember that progression in upper body movements requires a strong foundation in the shoulder blade. Use carries in Grindy metcons or as finishers to help reinforce that strong shoulder position.
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Lunge
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Kettlebell
Kettlebell Crossbody Walking Lunge
The Walking Lunge is a favorite of ours for its varied applications in a strength and conditioning program. Using varied loading positions can change the stimulus greatly. The KB Cross Body positions is one that challenges shoulder stability and provides an uneven load to the hips when lunging forcing greater motor control demands.
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Overhead
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Barbell
Barbell Overhead Carry with Dynamic Load
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Bottoms Up Dual KB Overhead Carry
I absolutely love the bottoms up overhead carry. Single or double arm, this movement is great for shoulder activation and prep prior to an upper body intensive day in the gym. If you are going to Jerk, do handstands, or go Overhead in another way, i suggest starting out with these.
https://www.instagram.com/p/BckBP1Lj2-q/?hl=en&taken-by=functional.bodybuilding
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Mixed KB Rack Overhead Carry
Bent and straight arm carries are ideal for building scapular strength and stability. This variation presents a unique core challenge with the offset loads from side to side.
https://www.instagram.com/p/BdByIYCjxXK/?hl=en&taken-by=functional.bodybuilding
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Misc Walks
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Banded
Mixed KB Rack Overhead Carry
Bent and straight arm carries are ideal for building scapular strength and stability. This variation presents a unique core challenge with the offset loads from side to side.
https://www.instagram.com/p/BdByIYCjxXK/?hl=en&taken-by=functional.bodybuilding
Hold
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Plate
Quadruped Plate Crawl
This is a traditional quadruped crawl with a weight plate on the back. The plate does two things. It adds load of course, but it also provides some proprioceptive feedback about hip and shoulder alignment. In order to keep it from sliding off your back you need remain level and you can feel what movements do that throughout the Crawl. Great for warm ups.
https://www.instagram.com/p/BdscGO0DWB2/?hl=en&taken-by=functional.bodybuilding
Kettlebell
Bottoms Up Dual KB Rack Hold
This isometric exercise is a fantastic way to build strength and stability in your rack position. As we have discussed with bottom’s up KB movements, any deviations or movements at the shoulder get exaggerated at the hand and will overwhelm the grip. This will make you stabilize in the shoulders to avoid dropping the bells. Go as heavy as you can to really experience the beauty of this hold.
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Kettlebell 90/90 Holds/Carry
These are great for building strength in your mid range pressing positions. The bottom up KB positions is an added grip challenge and will expose how good (or poor) your shoulder stability is.
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Bottoms Up Kettlebell 90/90 Holds
Isometric strengthening exercises are a great way to reinforce positions and allow for deep mental focus on smaller stabilizing muscles. This particular drill challenges the grip and upper back stabilizers. Build to something tough for a 20-30second Hold.
https://www.instagram.com/p/Bb9hkk-jdQW/?hl=en&taken-by=functional.bodybuilding
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Medball
Med Ball Front Rack 90 Degree Squat Hold/Walk
Alternatively this can be performed with a heavy sandbag or KB Front racked. Isometric squat holds at or just above thighs parallel are a great tool to develop legs strength, body position, and drive through the sticking point for many in the squat. If you've ever failed a squat because you couldn't get through that middle point in the concentric, then think about performing these static holds in your accessory finishers.
https://www.instagram.com/p/BXaippBgN1L/?hl=en&taken-by=functional.bodybuilding
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Yoke
Front Rack Yoke Holds
Develop trunk support with load in the frontal plane. Holds like this allow you to develop some isometric strength in your midline. You will feel your hips, glutes, back, and abdominal get activated.
https://www.instagram.com/p/BSeDBCSAp_B/?hl=en&taken-by=functional.bodybuilding
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