Offset Carry

The anti-lateral flexion challenge — builds bulletproof core stability and grip strength by resisting the pull of uneven load

⚡ Quick Reference

Aspect	Details
Pattern	Carry (Unilateral Load)
Primary Muscles	Core, Obliques, Forearms
Secondary Muscles	Shoulders, Traps, Erector Spinae
Equipment	Single dumbbell or kettlebell
Difficulty	⭐ Beginner
Priority	🟡 Supplementary

Movement Summary

🎯 Setup

Starting Position

Weight selection: Start conservative — asymmetric loading is challenging
Pickup: Deadlift weight to standing with one hand
Posture: Stand tall, weight hanging at side
Shoulders: Level — don't let loaded side drop
Core: Braced tight, ribs down
Free arm: Hanging naturally or lightly extended for balance

Carry Position Options

Position	Description	Emphasis
Suitcase Carry	Weight at side, arm straight	Classic offset carry
Rack Carry	Weight at shoulder level	More shoulder stability
Overhead Carry	Weight pressed overhead	Advanced shoulder/core

Setup Cue

"Stand tall like you're carrying a briefcase — don't let your body tilt toward the weight"

🔄 Execution

The Movement

🔝 Starting Position
🚶 Walking Phase
🔄 Maintaining Position
🔄 Switch Sides

What's happening: Loaded and ready to walk

Weight held in one hand at side
Standing tall, shoulders level
Core braced hard — anticipating the pull
Feet hip-width, ready to walk
Free arm relaxed or extended for balance

Feel: Immediate pull to one side — core fighting to stay upright

Key Cues

Primary Cues

"Stand tall, shoulders level" — fight the lean
"Brace like someone's about to push you" — constant core tension
"Don't let that weight win" — mental battle against tilt
"Walk normal, control the load" — steady pace

Duration Guide

Goal	Load	Time/Distance	Notes
Strength	Heavy	30-60s per side	Max load you can carry level
Stability	Moderate	40-90s per side	Focus on zero lean
Endurance	Light-Moderate	60-120s per side	Grip endurance

💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Core/Obliques	Anti-lateral flexion — resisting lean toward loaded side	`█████████░` 90%
Forearms/Grip	Holding heavy weight for time	`████████░░` 75%

Secondary Muscles

Muscle	Action	Activation
Shoulders	Stabilizing load, preventing drop	`██████░░░░` 60%
Traps	Supporting shoulder girdle under load	`██████░░░░` 55%
Erector Spinae	Maintaining upright posture	`██████░░░░` 55%

Stabilizers

Muscle	Role
Quadratus Lumborum	Major anti-lateral flexion muscle — prevents side bend
Hip Abductors	Keeps pelvis level during walking
Serratus Anterior	Stabilizes shoulder blade

Unique Benefit

Asymmetric loading creates intense anti-lateral flexion demand — your core has to work overtime to keep you upright. This builds real-world functional core strength for carrying groceries, luggage, or kids.

⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Leaning toward weight	Shoulder drops, side bends	Core not working, defeat purpose	Stand tall, level shoulders
Twisting torso	Rotating to compensate	Uneven loading, injury risk	Keep square, face forward
Hiking opposite hip	One hip higher	Compensation pattern	Keep hips level
Holding breath	No oxygen	Dizziness, blood pressure spike	Breathe rhythmically
Death grip	Squeezing too hard	Forearm fatigue too fast	Firm grip, not crushing

Most Common Error

Leaning toward the weighted side — this completely defeats the purpose. If you can't stay upright and level, the weight is too heavy. Drop it and use proper form.

Self-Check Checklist

🔀 Variations

By Difficulty

Easier (Regressions)
Standard
Harder (Progressions)

Variation	How	When to Use
Light Weight	15-25% bodyweight	Learning movement
Shorter Duration	20-30 seconds	Building capacity
Double Carry First	Balanced load	Master before offset

Variation	How	Emphasis
Suitcase Carry	Dumbbell/KB at side	Classic offset carry
Moderate Load, 40-60s	Working weight	Balanced challenge

Variation	How	When to Use
Heavy Offset	40-50% bodyweight	Advanced core strength
Overhead Offset	Weight pressed overhead	Elite stability
Long Duration	90-120+ seconds	Endurance focus

By Position

Target	Variation	Change
Core Anti-Flexion	Suitcase Carry (side)	Resisting lean
Shoulder Stability	Rack Carry (shoulder)	Weight at rack position
Advanced Stability	Overhead Carry	Weight pressed overhead
Grip Endurance	Light weight, long time	Extended duration

📊 Programming

Load & Duration by Goal

Goal	Load (% BW)	Duration	Sets	Rest	Notes
Strength	35-50%	30-60s	3-4/side	60-90s	Heavy, short
Stability	25-35%	40-90s	3-4/side	45-60s	Moderate, controlled
Endurance	15-25%	60-120s	2-3/side	30-45s	Light, long

Workout Placement

Program Type	Placement	Rationale
Core day	Primary	Main stability work
Leg day	Finisher	After main lifts
Upper body	Finisher	Extra grip/core
Conditioning	Circuit work	Active recovery between exercises

Progression Scheme

How to Progress

When you can walk 60 seconds per side with perfect posture (no lean, no twist), add 5-10 lbs OR progress to a harder variation like rack or overhead carry.

🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use
Double Farmer Carry	Learn to carry before offset loading
Light Offset Carry	First time with asymmetric load
Shorter Duration	Building work capacity

Progressions (Harder)

Exercise	When Ready
Offset Rack Carry	Mastered suitcase carry
Offset Overhead Carry	Advanced shoulder stability
Bottoms-Up Carry	Elite control challenge

Alternatives

Alternative	When to Use
Farmer Carry	Balanced, bilateral option
Cross-Body Carry	Different anti-rotation challenge
Side Plank Hold	No-equipment core stability

🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Low back issues	Asymmetric loading stress	Use lighter weight, shorter duration
Shoulder problems	Holding heavy weight	Reduce load, monitor pain
Grip weakness	Dropping weight	Start light, build capacity

Stop Immediately If

Sharp pain in lower back or spine
Inability to maintain level shoulders/hips
Dizziness or loss of balance
Shoulder pain that worsens with load

Safety Tips

Start light — asymmetric loading is harder than it looks
Perfect posture — if you can't stay level, reduce weight
Equal sides — always match distance/time on both sides
Controlled pickup/putdown — don't jerk or twist

🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Spine	Anti-lateral flexion, stabilization	Minimal movement	🟡 Moderate
Shoulder	Stabilization under load	Minimal	🟡 Moderate
Hip	Stabilization during walking	Normal gait	🟢 Low

Joint-Friendly

The offset carry is relatively joint-friendly as long as you maintain proper posture. The challenge is stabilization, not movement through large ranges of motion.

❓ Common Questions

How heavy should the weight be?

Start with 20-25% of your bodyweight. For example, if you weigh 150 lbs, use a 30-40 lb dumbbell. Progress slowly — this is harder than it looks.

Should I feel this more on the loaded side or the opposite side?

You should feel your core working hard on the OPPOSITE side (away from the weight). That's your obliques and QL fighting to keep you from leaning. If you don't feel this, you're probably leaning.

How far should I walk?

Time is better than distance. Aim for 40-60 seconds per side. If you don't have space, walk in a small loop or back and forth.

Can I use a barbell instead of a dumbbell?

Yes! That's often called a "suitcase deadlift walk" or "trap bar single-side carry." Just make sure you can maintain level shoulders with the longer implement.

📚 Sources

Programming & Application:

Dan John, "Intervention" — Tier B
Pavel Tsatsouline, "Simple & Sinister" — Tier B
StrongFirst Loaded Carry Standards — Tier C

Biomechanics:

McGill, Stuart. "Low Back Disorders" — Tier A
NSCA Essentials of Strength Training — Tier A

For Mo

When to recommend this exercise:

User wants functional core strength
User has access to dumbbells or kettlebells
User needs anti-lateral flexion training
User is looking for grip endurance work
User carries uneven loads in daily life (kids, groceries, bags)

Who should NOT do this exercise:

Acute lower back injury → Wait for recovery
Acute shoulder injury → Wait for recovery
Cannot maintain level shoulders with any weight → Build bilateral carries first

Key coaching cues to emphasize:

"Stand tall, shoulders level"
"Fight the lean — don't let the weight win"
"You should feel your opposite side working"

Common issues to watch for in user feedback:

"I don't feel anything in my core" → They're leaning; reduce weight, focus on staying level
"My grip gives out" → Normal; build capacity over time or use straps temporarily
"My shoulder hurts" → Check if they're hiking/shrugging; may need lighter weight

Programming guidance:

For strength: 35-50% BW, 30-60s, 3-4 sets per side
For stability: 25-35% BW, 40-90s, 3-4 sets per side
For endurance: 15-25% BW, 60-120s, 2-3 sets per side
Frequency: 2-4x per week, great finisher for any workout
Always do equal work on both sides

Last updated: December 2024

⚡ Quick Reference​

Movement Summary​

🎯 Setup​

Starting Position​

Carry Position Options​

🔄 Execution​

The Movement​

Key Cues​

Duration Guide​

💪 Muscles Worked​

Activation Overview​

Primary Movers​

Secondary Muscles​

Stabilizers​

⚠️ Common Mistakes​

Self-Check Checklist​

🔀 Variations​

By Difficulty​

By Position​

📊 Programming​

Load & Duration by Goal​

Workout Placement​

Progression Scheme​

🔄 Alternatives & Progressions​

Exercise Progression Path​

Regressions (Easier)​

Progressions (Harder)​

Alternatives​

🛡️ Safety & Contraindications​

Who Should Be Careful​

Safety Tips​

🦴 Joints Involved​

❓ Common Questions​

📚 Sources​