Carry
Two heavy bags up three flights when the lift is out.
- Length
- 4 weeks
- Sessions
- 2 a week
- Each
- 15 min
- Improves
- Dead Hang
Carrying trains grip, trunk and legs at once, and it transfers to real life more directly than any other movement here. When it goes, people start making two trips.
The session
Same movements every time. The load changes, not the list.
Farmer's carry
3 × 30 yards
Heavy enough that the last few steps are a real decision.
Suitcase carry
2 × 20 yards each side
Resist leaning sideways. Your obliques and core work hard to keep the spine straight.
Four weeks
- 01Week 1: find a weight you can hold for 30 yards.
- 02Week 2: same weight, add a set.
- 03Week 3: go heavier, drop back to two sets.
- 04Week 4: heavier again, or further.
Then retest your Dead Hang
Four weeks is long enough for this number to move. Take the Body Quotient before you start so you have a baseline worth comparing against.
The reasoning behind this
Grip strength is a biomarker, not a party trick
Hand strength predicts a startling range of outcomes it has no business predicting. Here is why, and why our dead hang test is an imperfect stand-in for it.
The hinge, and a checklist for the deadlift
The pattern behind every suitcase, bucket and gas cylinder you will ever lift. Ten things to check before the bar leaves the floor.