Zirv Fitness
Strength exercise

Frame Carry

How to do it

  1. Step into the loaded frame and grip the handles at chest height, standing tall to lift the frame off the ground.
  2. Brace the core hard to keep the ribcage stacked over the hips as the frame's weight settles onto your body.
  3. Squeeze the handles firmly, loading the forearm flexors to keep the frame from shifting as you walk.
  4. Take short, controlled steps forward, keeping the torso rigid and resisting any forward lean under the load.
  5. Breathe in a steady rhythm and keep the core braced throughout the full carry distance.
  6. Lower the frame back to the ground with control at the finish, bending the knees rather than the low back.

Muscles worked

CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises
Forearm FlexorsGroup of muscles on the inner forearm responsible for wrist flexion and grip strength. All Forearm Flexors exercises

Related Core exercises

Barbell Overhead Squat (Snatch Grip)Cable Row (Wide Grip)Clean Grip High PullFarmer's Walk (Heavy)Farmer's Walk (Thick Grip)Farmers Walk
Type
Strength
Primary muscles
Core, Forearm Flexors
Measured in
Reps and weight