CarryDB
The foundational bilateral loaded carry. Two heavy dumbbells held at the sides while walking tall — the entry point to the entire carry family and, per Dan John, one of the single best full-body strength movements available.
Demo: General fitness demo
Sets
4
Reps
20-40m
Rest
1:30
Contraindications
Uncontrolled hypertension (heavy bracing raises BP transiently) — regress load. Acute grip/wrist injury.Setup
Place two heavy dumbbells on the floor just outside each foot. Hinge down with a flat back, grip firmly, and stand up by driving through the legs like a deadlift.
Execution
- 1Stand fully tall with dumbbells at your sides, arms straight
- 2Pull shoulders back and down, brace the core hard
- 3Walk with short, controlled steps, eyes on the horizon
- 4Keep the dumbbells still — no swinging front-to-back
- 5Set the weights down under control at the end of the distance
Key cues
- Stand tall before the first step
- Shoulders back and down, chest proud
- Grip like you're trying to crush the handle
- Breathe — don't hold your breath
- Short quick steps, not long strides
Common faults
- Shrugging the shoulders up toward the ears
- Forward head posture / chin poking out
- Holding the breath for the entire set
- Leaning side to side with each step
- Rounding the upper back (losing the brace)
Tweaks
- Go heavier for shorter distance (strength focus)
- Go lighter for longer distance (conditioning focus)
- Add a weight vest for extra load without grip demand
- Farmer carry with a pause every 10 steps
Regressions
Muscles
Primary: Forearms, Trapezius, Core
Secondary: Glutes, Quadriceps, Erector Spinae
Notes
STRENGTH carry: heavy load, short distance (15-25m). Dan John's benchmark: farmer-carrying your bodyweight (split across two dumbbells) for 50 yards signals solid general strength.
Sources
Attribution: Dan John