Sports Performance Increase: Top 4 Movements to Add to Your Carries

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Sports Performance Increase: Top 4 Movements to Add to Your Carries

Hopefully you are already adding in some heavy farmer carries and other carry variations to your training, if not, then you definitely should start! This article is going to take it one step further and progress your regular carries by adding in some movement and rotation. Rotation is key to maximizing your athletic potential in any sport! So lets dive into our favorite carry variations to add into your sports performance training program.

Overhead Movement

Overhead movement is essential to creating strong healthy shoulder range of motion. Today’s typical habits does not promote good posture or shoulder health so it’s important to incorporate it into your training program. This could include holding a weight overhead or pressing it. Just ensure you get full extension through your arm and don’t arch the back or lean to the side while doing it.

Rotation

Rotation is king when it comes to becoming an elite athlete in any sport! The ability to not only rotate your spine but also be able to control it can provide huge sports performance benefits and also help prevent many injuries! Make sure to rotate and twist through your spine and torso but not to lean over or round your back.

Side Bending

Side bending is another important aspect to train. This not only helps strengthen the core and the obliques but it also will help increase your bodies ability to bend and absorb force preventing injuries in the process. Just make sure to not lean over or over bend and pull something.

Pinch Grip (Added Bonus!)

All of these carry variations involve pinch gripping plates. This can be an advanced technique that can really increase hand, wrist and overall grip strength! Start out with lighter weight and work your way up.

Here is a video demo of these variations in action!