Carries

Suitcase Carry

Unilateral loaded carry — weight in one hand, walk without leaning. The closest strength exercise to running's biomechanical demands on the core. Running IS single-leg locomotion with constant lateral forces, and this trains exactly that.

Equipment: kettlebells, full_gym | Reps: 25-40 | Rest: 45s

Regions: Primary: core · Secondary: hips, upper_posterior

Coaching Cues

• Weight in one hand at your side
• Stand completely tall — no leaning toward the weight
• Pull your shoulder down and back, don't let it shrug up
• Walk with short, controlled steps
• Your core is fighting to keep you upright — that's the exercise

Common Mistakes

• Leaning toward the weight — you should look like you're carrying nothing
• Shrugging the loaded shoulder up to your ear
• Rushing steps — slow and controlled
• Holding breath — breathe steadily throughout

Farmer's Walk

Bilateral loaded carry — weight in both hands. Builds grip endurance, total body stability, and the upright posture that keeps your running form together when fatigue sets in. Simpler than suitcase carry, makes a good starting point.

Equipment: kettlebells, full_gym | Reps: 30-45 | Rest: 45s

Regions: Primary: core · Secondary: upper_posterior, hips

Coaching Cues

• Weight in both hands at your sides
• Pull shoulders back and down — don't let them round forward
• Take short, quick steps
• Eyes forward, head up
• Breathe rhythmically — don't hold your breath

Common Mistakes

• Shrugging shoulders up toward ears — keep them pulled down
• Leaning forward — stay tall
• Steps too long — short and controlled
• Losing upright posture as you fatigue

Front Rack Carry

Kettlebells held at the shoulders (rack position) while walking. Challenges anterior core stability and forces the upright posture that prevents breathing restriction during running. The weight on your chest makes your core work to stay tall.

Equipment: kettlebells | Reps: 25-40 | Rest: 45s

Regions: Primary: core · Secondary: upper_anterior

Coaching Cues

• Elbows tucked in tight, bells resting on your forearms at shoulder height
• Stand tall — the weight will try to pull you forward
• Core braced to maintain upright posture
• Walk with short, controlled steps
• Breathe into your belly behind the load — don't let the weight restrict your breath

Common Mistakes

• Leaning back to counterbalance the weight
• Elbows flaring out wide — keep them tucked
• Losing posture and rounding forward as you fatigue
• Holding breath — learn to breathe with weight on your chest

Overhead Carry

Weight locked out overhead while walking. Maximum stability demand for the shoulder and core. Builds the overhead position awareness and shoulder stability that prevents the arm-swing collapse seen in late-race fatigue.

Equipment: kettlebells, full_gym | Reps: 25-35 | Rest: 45s

Regions: Primary: core · Secondary: upper_anterior

Coaching Cues

• Lock your arm out fully overhead — completely straight
• Pull your shoulder down and back into its socket — don't let it shrug up
• Keep your ribs pulled down — don't let them flare out
• Walk with control, short steps
• Eyes forward, stay tall

Common Mistakes

• Elbow bending — arm must stay locked straight
• Ribs flaring out — pull them down toward your hips
• Leaning away from the weight to compensate
• Shoulder creeping up toward your ear — actively pull it down