Today's Edge:

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.

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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.

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