Farmers carries, sandbag carries and why they work

Pick it up, walk with it, put it down. Carries are about as simple as training gets, and they're one of the most useful things you can do in a gym.

Which carry would you give a total beginner?

The farmers carry. A dumbbell or kettlebell in each hand, stand tall, walk.

It's easy to learn, the load is balanced on both sides, and you can put the weights down any time. It teaches you to keep your shoulders back, your ribs down and your trunk switched on while you move.

Once that feels solid, we progress to:

• Suitcase carry: one weight in one hand. Your trunk has to work hard to stop you leaning.

• Front rack or goblet carry: weight held at the chest. Great for posture and breathing under load.

• Sandbag carry: an awkward, shifting load hugged to the chest or over a shoulder. This is the closest thing to real life.

How heavy should someone go on carries?

Heavy enough that you have to concentrate, light enough that your posture doesn't fall apart.

A good test: you should be able to walk tall and steady for the whole distance. If you start leaning, shuffling, shrugging or your grip fails halfway, it's too heavy for today.

We usually start beginners with a pair of moderate dumbbells or kettlebells over 20 to 30 metres, and build the weight up from week to week as grip and posture improve.

Why do carries help with everyday lifting?

Because everyday life is mostly carrying. Shopping bags, a toddler, a bag of potting mix, the esky down to the beach.

Carries build:

• Grip strength, so things don't slip out of your hands

• Trunk strength, so your back is supported while you move

• Shoulder and upper back strength, so you stand tall under load

• Confidence, because you've already carried heavier things at the gym

Sandbags are especially good here. They shift and don't have nice handles, just like most things you pick up outside the gym.

Come and carry something heavy

Carries show up in our PERFORM classes regularly, with options for every level. If you're in Thornton or Maitland, start with our 1 Month Trial: $95 with no lock-in.