Friends don't let friends do loaded carries like a dummy. Good posture is always important, but it's extra important while under load. Bad posture/form under load is a shortcut to injury. Loaded carries are a great core exercise as long as you do them right.
In the 1st image (left to right), you see a forward head posture, sagging shoulders and rounded upper back. Performing a farmer walk with these form flaws can create neck, shoulder, upper back and even lower back pain/problems.
In the 2nd image (left to right), you see lumbar extension, anterior pelvic tilt (long core), shoulders pulled too far back and a rock-back position that leads to hanging on the front of the hips and pelvis. Performing a farmer walk or loaded carry with these form flaws can lead to upper back, lower back and hip pain/problems.
In the 3rd image (left to right), you see the sweet spot. Chin is gently tucked back, shoulders are inline with body and engaged, the core is short/engaged, the low back is flat and the pelvis is neutral. This is the form and posture you want for loaded carries.
Like what you read?
Sign up now to get the latest tips and advice
Tim DiFrancesco, PT, DPT, ATC, CSCS spent 6 seasons as the Head Strength & Conditioning Coach of the Los Angeles Lakers and is the founder of TD Athletes Edge. He is nationally renowned for his evidence-based and scientific approach to fitness, training, nutrition, and recovery for athletes and fitness enthusiasts.
For training and nutrition advice, follow us on:
• Twitter http://twitter.com/tdathletesedge
• Facebook http://www.facebook.com/tdathletesedge
• Instagram http://instagram.com/tdathletesedge
• YouTube https://www.youtube.com/user/tdifranc1
• Sign up for our newsletter and follow our blog at http://www.tdathletesedge.com