Zirv Fitness
Strength exercise

Stone Carry

How to do it

  1. Bend at the hips and knees to lift a heavy stone or odd-shaped load against the torso, keeping the chest tall.
  2. Grip the load securely around its sides or underside, locking it against the body with the forearms.
  3. Brace the core hard and drive through the legs to stand fully upright before taking the first step.
  4. Walk forward with controlled, even steps, keeping the shoulders back and the load pinned tight to the chest.
  5. Breathe in short controlled bursts, avoiding letting the torso lean backward under the load.
  6. Set the stone down with a hip hinge at the end of the distance, keeping the spine neutral throughout.

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