SHIFT Fit
Loaded carry
Loaded carry: written movement steps, equipment and example doses. General information to help you choose an appropriate starting point.
How to do it
- Stand tall with the weight secure at your side or sides. Walk normally with quiet steps, ribs stacked and shoulders level; turn carefully instead of swinging the weight around.
- What it should feel like: grip, trunk and upper back working while you still walk naturally Keep it controlled enough that you could stop the rep cleanly at any point. Move smoothly and stay in control. Keep breathing normally; do not hold your breath. Use only a comfortable range that you can control.
- 3 × 15-second carries; 45 seconds rest between carries. Use light equal weights and a clear level lane. Walk naturally without leaning or rushing; place the weights down securely.
Equipment
- dumbbells
Example variations
The written steps above use one library example. These other doses are separate options, not instructions to complete every variation or progress automatically.
| Level | Example dose | Equipment |
|---|---|---|
| beginner | 3 × 15-second carries; 45 seconds rest between carries. | dumbbells |
| advanced | 3 × 15-second carries; 45 seconds rest between carries. | dumbbells |
| standard | 3 × 15-second carries; 45 seconds rest between carries. | dumbbells |
Safety and comfort
- Source avoid: none listed (not clearance) Source caution: poor-balance Stop for sharp, sudden or worsening pain, dizziness or unusual shortness of breath. This is general movement guidance, not injury rehabilitation or medical treatment. What it should not feel like: leaning heavily to one side or back pain
- What it should not feel like: leaning heavily to one side or back pain
General movement information, not an individual exercise prescription. Independent trainer or clinical review is not claimed. Use appropriate support and seek individual advice for an injury or restriction.