Front Loaded Carry Postural Errors


In BJJ, a common saying is "Position before Submission." The concept holds true for strength training as well: "Position before Strength."

The WAY you hold the weight in a front loaded carry is incredibly important. We're strengthening POSTURE here, so we want to assume a posture that maximizes our leverages & transfers strain to the muscular tissue. Enter today's video...

Positions we don't want to see in a front loaded carry & why:

❌Elbows high & flared ➡️ Weak upper body position ; Places you closer to a position of impingement at the shoulder.

❌Lazy, "inactive" shoulders ➡️ Hanging on ligaments & tendons rather than actively using your muscles ; Decreases the upper body stimulus & increases connective tissue strain.

❌Excessive backward lean ➡️ Decreases spinal stiffness & muscular activation ; Transfers load to the posterior elements of the vertebrae ; Poor position to carry load.

So where should we be?

✅Elbows close and in. Creates a better and stronger "rack" for the bells to sit.

✅Bells High, "Active" Shoulders. Maximizes muscular contribution & benefit.

✅Stacked, Neutral Spine. Minimizes shear forces on the spine ; Allows the lifter to maintain a good abdominal canister & core stiffness ; Maximizes muscular activation of the core rather than transferring strain to connective tissue.

How you do things matters. Your body adapts to the stimulus that is provided & simple tweaks in position allow you to train specific structures & postures. We're training POSTURE with these exercises, so assume the proper positions for maximum benefit. These principles also apply to the goblet carry, but they're only demonstrated in the double racked position.