Build a Cast Iron Core and Shoulders With Our Barbell Carry Triad

barbell workout
Build a rock hard core with barbell carriesJunior Asiama / 500px - Getty Images

Heavy loaded carries offer the perfect hybrid of strength and cardio training. Moving heavy things, quickly or over long distances, provides you with all the benefits of both worlds and saves you huge amounts of time in the process. On top of that, not only will you scorch calories and build a healthy set of lungs, but the nature of moving with heavy weights kicks your core muscles into overdrive, building the type of rock-solid midsection strength that’s ready for anything life throws at it.

The ‘Barbell Carry Trinity’, is a triple-headed finisher that combines three of the most potent barbell carry variations to deliver stronger shoulders, a solid back, an indestructible core and bigger biceps, in just ten minutes.

Load up your bar, set a timer for 10 minutes and complete as many rounds as possible of our barbell carry triad. Move swiftly, take no rest between each movement for a max cardio blast, but rest 60-120 seconds between each round, to ensure your form stays tight.

barbell carry
barbell carry

1. Overhead Carry x 20-30m

Begin with a shoulder burner, clean your bar onto your chest and press it overhead (A). Take a few deep breaths before starting your walk. As you move, try to avoid over extending and flaring your ribcage; keep your core braced and your biceps almost touching your ears (B). The strength and stability you will build across your whole shoulder girdle here can help to keep you injury free in the long run.

barbell carry
barbell carry

2. Front-Rack Carry x 20-30m

Don’t let go of your bar – instead, lower it back to chest height, kick your elbows high and hold your bar in the front-rack position (A). Again, walk forward with purpose: head up, ribs down, eyes forward (B). Try to ensure you walk in a straight line and avoid lateral movement as much as possible.

barbell carry
barbell carry

3. Zercher Carry x 20-30m

Drop your bar to the ground then deadlift it up to your waist before sinking into a deep squat, your barbell resting in the crease of your hips. Take both arms and reach under the bar, squeeze your fists and with the bar resting in the crook of your elbows, lift it away from your hips, then stand tall (A). Keeping your torso upright and core braced, take powerful strides forward (B).

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