The carry

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1Farmer's carry

20 to 30 seconds of walking, a couple of roundsA weight in each hand

Set up

Stand tall between them and pick them up with a flat back
Shoulders back and down, arms hanging
Middle braced

The movement

Walk. Slowly and tall, for a set distance or a set time, then set them down with a flat back and rest.

What to get right

Shoulders back and down. Don't let the weight round you forward
Steps smooth and unhurried, eyes up
Breathe. It's easy to hold your breath and just endure it

Easier

Lighter, and a shorter walk. There's no technique to fall back on, so weight is the only dial

Harder

Heavier, then further. When your grip gives out before anything else, that's the grip getting its turn to catch up

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2Suitcase carry

Slow walks of 20 to 30 seconds or so a side, a couple of rounds each handA dumbbell

Set up

Stand tall, the weight hanging at your side, shoulders level
Set your neutral spine and brace your middle, exactly as you have all chapter

The movement

Simply walk, slowly and tall, for a set distance or a set time, then turn around and come back, and swap the weight to the other hand for the return. The whole exercise is the walking. There's no clever movement to it. The work is all in what you don't let happen.

What to get right

Staying dead level and tall while the weight tries its hardest to tip you over towards it
Both shoulders level and your spine stacked straight up. Don't lean away to counterbalance it either, that's just swapping one bend for another
Breathing behind your brace, steps smooth and unhurried, eyes up

Harder

A heavier weight. The heavier it is, the harder it pulls, and the more your steadying muscles have to work to keep you honest and tall

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3Waiter carry

20 seconds a side is plenty, a couple of roundsOne light weight

Set up

Stand tall, the weight pressed straight up overhead in one hand
Arm locked out tall, shoulder set down and away from your ear
Middle braced, ribs down

The movement

Walk, slowly and tall, keeping the weight steady above you. Then bring it down under control and swap hands.

What to get right

Arm tall and the shoulder steady underneath it
Don't lean away from the weight to counterbalance it
Ribs down. If your back arches to hold the weight up, it's too heavy

Easier

Hold the weight at your shoulder rather than overhead and walk with it there, until the overhead position is comfortable

Harder

A little more weight, or a longer walk. Very little more

Read yourself

Fix the roots

The six moves all fifteen

The programme

Easier

Harder

Harder

Easier

Harder

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