AgeProof Your Body – Exercise Library
Weighted Carry
Exercise Library > Weighted Carry
How to do a Weighted Carry
Weighted Carries are a great exercise to build strength in the core and upper body. Useful for carrying heavy suitcases or grocery bags, this exercise is beneficial and functional for people of all ages.
Carries can be modified to create different levels of challenge at the core and upper body. Use the variations below to challenge your body’s ability to remain upright while walking and carrying a heavy object on one side.
Here are three modifications with video demonstrations of the Weighted Carry.
Level 1:
Suitcase Carry
Level 2:
Front Rack Carry
Level 3:
Overhead Carry
Level 1
Suitcase Carry
Grab a heavy object at your side, and carry it while walking as if it were a suitcase. Keep your trunk upright, using your core muscles to stand tall and prevent leaning to the side.
Your other arm can be outstretched for counterbalance or swinging comfortably at your side.
Level 2
Front Rack Carry
Lift an object onto your shoulder, and carry it while walking. Keep your trunk upright and use your core muscles to stand tall and prevent leaning to the side.
Your other arm can be outstretched for counterbalance or swinging comfortably at your side.
Level 3
Overhead Carry
Lift an object overhead, and carry it while walking. Keep your trunk upright and use your core muscles to stand tall and prevent leaning to the side.
Your other arm can be outstretched for counterbalance or swinging comfortably at your side.
🟢 What You Should Feel:
Muscles working in your core, shoulder, and forearm.
🔴 What You Shouldn’t Feel:
Pain in the shoulder, neck, back, shoulders, or legs.
📶 Progression Criteria:
Progress to the next level or add more weight when you can carry comfortably for >1 minute without instability or fatigue.
Remember to consult with your individual doctor or physical therapist with specific questions or concerns regarding exercise.
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