Cleaning Up Carry Technique

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One quick housekeeping item to get out of the way first.

1.  Just a reminder from Monday’s post:  This is an open invitation for anybody located in or around the Boston area to attend Lisa’s spin class tomorrow (Saturday).

You can check out the spin studio HERE.

And you can sign up for Lisa’s class at 9AM HERE.

Everyone who attends, if they choose, can introduce themselves to Lisa after the class – I promise she won’t bite – and then give her their email address.  From there I’ll send you a coupon code for one FREE month of my Premium Workout Group over on

Even if you’d prefer not to take part in my group, and you just want to head in and get your ass kicked for 45 minutes, Lisa is pretty much the best spin instructor in the city as detailed by this glowing review below:

“Lisa is pretty much the best spin instructor in the city” 

– random Boston-based strength coach.

I write a couple of paragraphs on Lululemon yesterday, and all of sudden I’m getting called out for being soft (as noted by a commenter).

Well, shit – that is a fair point.  I don’t really have a come back for that one.  Oh well, I guess I’ll just move on with my life.

Nevertheless, to make up it I figured I’d 1) type this entire post shirtless (<—- not kidding) while watching GoodFellas (<—- Again, not kidding) in a Blackhawk helicopter (<—- okay, kidding) and post a quick video tutorial on how to clean up one’s carry technique.

I’m a huge advocate of carries as I feel that offer a gulf of benefits.  Everything from grip strength to improved hip stability to increased core strength to helping to build a yoked up upper back.

Thing is:  most trainees butcher them and often fail to reap all their benefits.  Here are some thoughts on common mistakes and how to address them:

Did what you just read make your day? Ruin it? Either way, you should share it with your friends and/or comment below.

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Plus, get a copy of Tony’s Pick Things Up, a quick-tip guide to everything deadlift-related. See his butt? Yeah. It’s good. You should probably listen to him if you have any hope of getting a butt that good.

I don’t share email information. Ever. Because I’m not a jerk.
  • Great Tony! My PT students at NPTI enjoy your posts and even your Lulu gear. As Dr. McGill & Gray said last week at Stanford, having an asymmetry makes an individual 2.5x more exposed to an injury. Best way to fix that? A suitcase walk as you showcase here. Love the ping-pong game in the background, who won?

    • Dunkman

      Great point. A little like simultaneous unilateral work.

  • Kevin Styles

    Nice man! I will take these cues into my next Farmer Walk. I will be starting Week 3 of the workout group on Monday. Digging the group! Hope to see some others jump in soon!

  • John J Brooks

    This is an excellent point. What do you think about doing the waiter’s walk/carry to try and counteract this? (so one hand waiter’s walk one hand farmer’s carry).

    • Barath

      He did a whole post about this five years ago, maybe you’ll find it useful:

    • TonyGentilcore

      Barath beat me to the punch, but I absolutely LOVE the idea of doing racked carries, bottoms-up carries, to counteract this. In fact, I just wrote a T-Nation article which will speak to it to some capacity (the article actually includes this video as well). Should be coming out soon.

      • John J Brooks

        Don’t know how I missed that post. McGee should be in the hall.. vastly underrated player.
        All of the guys I work with are jiu jitsu guys who live in flexion and have no idea how to create a stable shoulder so I end up doing waiter’s carrys with everyone. I think with some of the stronger more stable guys I can progress them to a bilateral carry just keeping an eye out for rib flare and/or combining it with a crawling pattern.
        Thanks tony!

        • TonyGentilcore

          Glad it helped John. We use A LOT of bottoms-up carries with out guys. Not only does it prevent guys from “feeding” into an extension pattern, but it’s also a great variation that challenges rotator cuff activation and scap stability.

  • Dunkman

    Great stuff. And thanks for not wearing the Lulus.There such a thing as too much awesomeness in one video.

    I’m not a doctor, but it seems like your shoulder joints are making popping noises, sort of like ping-pong balls. Might want to have that looked at.

  • Judy

    The video is not coming up for me. Is it on YouTube or anywhere else I may be able to access it? Thanks in advance.

  • Judy

    Whoops! Just found it. Thanks!

  • Good stuff!