Frame Carry

The ultimate loaded carry — walk with a loaded strongman frame to build crushing grip strength, total-body stability, and work capacity

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⚡ Quick Reference

Aspect	Details
Pattern	Carry
Primary Muscles	Traps, Upper Back, Core
Secondary Muscles	Forearms, Glutes, Quads
Equipment	Strongman frame + weight plates
Difficulty	⭐⭐ Intermediate
Priority	🟡 Supplementary

Movement Summary

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🎯 Setup

Starting Position

1. Frame loading: Load weight plates evenly on both sides
2. Position: Step inside frame, facing forward
3. Grip: Grab handles with neutral grip (palms facing each other)
4. Stance: Feet hip-to-shoulder width
5. Body position: Upright posture, chest up, shoulders back
6. Core: Brace hard before lifting
7. Lift: Deadlift frame off ground using legs

Load Selection

Experience	Load	Purpose
Beginner	100-200 lbs	Learning movement
Intermediate	200-400 lbs	Strength building
Advanced	400-800+ lbs	Maximum strength/grip

Setup Cue

"Stand tall, grip tight, walk with purpose"

Safety First

• Load frame evenly (balanced weight on both sides)
• Clear path ahead (minimum 50 yards)
• Have spotters if using very heavy loads
• Use proper footwear (no sandals or barefoot)

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🔄 Execution

The Movement

🔝 Starting Position

What's happening: Ready to lift frame off ground

1. Inside frame, hands on handles
2. Neutral grip, hands at sides
3. Feet under hips, ready to lift
4. Core braced hard
5. Chest up, shoulders back
6. Eyes forward

Feel: Full-body tension, ready to deadlift

⬆️ Lifting Frame

What's happening: Deadlifting frame off ground

1. Drive through legs (don't pull with arms)
2. Extend hips and knees simultaneously
3. Stand fully upright
4. Frame lifts off ground
5. Maintain tight grip throughout

Tempo: Controlled, powerful

Feel: Legs driving, grip engaged, core braced

Key point: This is a deadlift. Use your legs, not your back.

🚶 Walking

What's happening: Carrying frame forward

1. Walk forward with controlled steps
2. Keep torso upright (don't lean)
3. Maintain tight grip on handles
4. Short to medium stride length
5. Breathe rhythmically
6. Keep shoulders back, chest up
7. Don't let frame sway side-to-side

Tempo: Steady, controlled pace

Feel: Traps, upper back, and grip working hard; core stabilizing; legs moving

Critical: Posture is everything. If you start hunching, the set is over.

🏁 Finishing

What's happening: Setting frame down safely

1. Come to controlled stop
2. Bend knees and hips
3. Lower frame to ground under control
4. Don't drop it
5. Step out of frame
6. Rest before next set

Note: Controlled descent prevents injury and equipment damage.

Key Cues

Primary Cues

• "Stand tall" — upright posture throughout
• "Squeeze the handles" — crush grip strength
• "Chest up, shoulders back" — maintain position
• "Small controlled steps" — don't rush

Tempo Guide

Goal	Tempo	Example
Strength	Slow, controlled	Heavy load, steady pace
Hypertrophy	Moderate pace	Continuous tension
Conditioning	Fast walk	Light-moderate load, speed

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Traps	Holds shoulder blades elevated, stabilizes load	█████████░ 90%
Upper Back	Maintains upright posture	████████░░ 80%
Core	Stabilizes torso, prevents collapse	█████████░ 85%

Secondary Muscles

Muscle	Action	Activation
Forearms/Grip	Grips handles throughout carry	██████████ 95%
Glutes	Stabilizes hips during walk	██████░░░░ 60%
Quads	Walks forward with load	██████░░░░ 60%
Calves	Stabilizes ankles	█████░░░░░ 55%

Stabilizers

Muscle	Role
Shoulders	Holds shoulder position under load
Lower Back	Maintains spinal stability

Unique Benefit

Frame carries develop incredible grip endurance because you must hold the load for the entire distance. This carries over to deadlifts, pull-ups, and all pulling movements.

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Hunching forward	Upper back rounds	Strain, poor posture	Chest up, shoulders back
Rushing	Fast, uncontrolled steps	Loss of balance, risk of dropping	Controlled, steady pace
Looking down	Head drops	Neck strain, poor posture	Eyes forward
Weak grip	Handles slip	Dropping frame	Chalk, straps, or grip training
Leaning to one side	Uneven load distribution	Imbalance, injury risk	Check even loading, maintain center

Most Common Error

Hunching forward as you fatigue — the moment your posture breaks, the set is over. Quality reps only. Set the frame down and rest.

Self-Check Checklist

• Upright posture maintained (no hunching)
• Tight grip on handles throughout
• Chest up, shoulders back
• Controlled, steady steps
• Core braced hard

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🔀 Variations

By Difficulty

Easier (Regressions)

Variation	How	When to Use
Light Load	100-150 lbs	Learning movement
Farmer Carry	Dumbbells/kettlebells instead	No frame available
Shorter Distance	20-30 yards only	Building work capacity

Standard

Variation	How	Emphasis
Standard Frame Carry	200-400 lbs	Balanced strength/grip
Timed Carry	Carry for time, not distance	Grip endurance
Frame Medley	Multiple loads in one set	Competition simulation

Harder (Progressions)

Variation	How	When to Use
Heavy Load	400-800+ lbs	Advanced strength
Long Distance	100-200 yards	Conditioning/endurance
Frame Sprint	Max speed carry	Power/speed work

By Target

Target	Variation	Change
Grip Strength	Heavy load, shorter distance	Max weight
Conditioning	Light-moderate, long distance	100+ yards
Total Strength	Heavy, medium distance	40-60 yards
Competition Prep	Match competition weight/distance	Sport-specific

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📊 Programming

Distance/Rep Ranges by Goal

Goal	Sets	Distance	Rest	Notes
Strength	3-5	20-50 yards	2-3 min	Heavy load
Hypertrophy	3-4	40-80 yards	90-120s	Moderate load
Conditioning	4-6	80-200+ yards	60-90s	Light-moderate load

Workout Placement

Program Type	Placement	Rationale
Strongman training	Primary movement	Event-specific
Back/trap day	Finisher	Trap and grip work
Full body	Accessory	Loaded carry variation
Grip training	Primary	Grip endurance focus

Progression Scheme

How to Progress

Start with a load you can carry 40-50 yards with perfect posture. When that feels manageable, add weight. Grip strength will develop quickly with consistent practice.

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use
Farmer Carry	No frame available
Trap Bar Carry	Similar movement, more accessible

Progressions (Harder)

Exercise	When Ready
Heavy Frame Carry	Standard load is manageable
Frame Carry Medley	Competition preparation

Gym Alternatives

Alternative	When to Use
Farmer Carry	No frame available
Yoke Walk	More upper back/shoulder focus

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Shoulder issues	Load on shoulders/traps	Use lighter load or skip
Low back problems	Spinal loading	Reduce weight, focus on posture
Grip weakness	Dropping frame	Build grip strength first
Balance issues	Carrying heavy load	Use lighter weight, shorter distance

Stop Immediately If

• Sharp pain in back or shoulders
• Inability to maintain upright posture
• Grip is slipping dangerously
• Dizziness or loss of balance

Critical Safety Rules

1. Load evenly — balanced weight prevents tipping
2. Clear path — no obstacles to trip over
3. Controlled lift and lower — don't jerk or drop frame
4. Posture first — if posture breaks, set it down
5. Use chalk — improves grip security

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Shoulder	Isometric hold, stabilization	Minimal	🟡 Moderate
Spine	Isometric stabilization	None (stay neutral)	🟡 Moderate
Hip	Walking motion	Moderate	🟢 Low
Knee	Walking motion	Moderate	🟢 Low

Joint Health

The frame carry is actually quite joint-friendly compared to other heavy lifts because there's no eccentric loading and the movement is controlled.

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❓ Common Questions

What's the difference between frame carry and farmer carry?

Frame carry uses a fixed frame with handles at your sides; farmer carry uses individual weights (dumbbells/kettlebells) in each hand. Frame carry tends to load traps and upper back more, while farmer carry allows for heavier total loads.

How much weight should I use?

Start with 150-200 lbs to learn the movement. You should be able to maintain perfect posture for 40-50 yards. Add weight gradually as grip and postural strength improve.

My grip gives out first. Is that normal?

Yes, grip is often the limiting factor. Use chalk to improve grip. Straps can be used if your goal is conditioning over grip training, but building raw grip is valuable.

Can I use this for cardio/conditioning?

Absolutely! Light to moderate loads carried for 80-200 yards make excellent conditioning work with significant grip and postural strength benefits.

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📚 Sources

Biomechanics & Muscle Activation:

• Strongman training literature — Tier B
• McGill, S. (2016). Low Back Disorders — Tier A

Programming:

• Westside Barbell methods — Tier B
• NSCA Essentials — Tier A

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For Mo

When to recommend this exercise:

• User has access to a strongman frame
• User wants to build grip strength and work capacity
• User is doing strongman or functional training
• User wants loaded carry variation

Who should NOT do this exercise:

• Acute shoulder or back injury → Wait for recovery
• No access to frame → Suggest farmer carries
• Severe grip weakness → Build basic grip strength first

Key coaching cues to emphasize:

1. "Stand tall, chest up, shoulders back"
2. "Squeeze the handles like you're crushing them"
3. "The moment your posture breaks, set it down"

Common issues to watch for in user feedback:

• "My grip gives out" → Suggest chalk, or build grip strength with dead hangs
• "My upper back hurts" → Check posture, may be hunching
• "I can't walk straight" → Check even loading, reduce weight

Programming guidance:

• For strength: 3-5 sets of 20-50 yards with heavy load
• For conditioning: 4-6 sets of 80-200 yards with light-moderate load
• Progress when: Can complete target distance with perfect posture
• Grip will be limiting factor initially — this is normal and will improve

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Last updated: December 2024