CARRY THAT WEIGHT: A Comprehensive List of Weighted Carries
By Shane Robert
July 24, 2026
Weighted carries are one of the most versatile strength and conditioning exercises. They build grip strength, core stability, posture, work capacity, and real-world strength. Below is probably the most comprehensive list of the different types of carries that can be done. It’s organized by how the load is carried. You should have no excuse not to do carries!
STANDARD CARRIES
Farmer's Carry
- Dumbbells
- Kettlebells
- Trap bar
- Farmer's handles
- Sandbags
- Buckets (water/sand)
Suitcase Carry (weight on one side)
- Single dumbbell
- Single kettlebell
- Single sandbag
Double Suitcase Carry - Two different weights (asymmetrical)
Double Front Rack Carry
- Kettlebells
- Dumbbells
- Sandbags
- Axle bar
Single Front Rack Carry
- Kettlebell
- Dumbbell
- Sandbag
Zercher Carry
- Barbell
- Sandbag
- Log
OVERHEAD CARRIES
Double Overhead Carry
- Dumbbells
- Kettlebells
- Barbell
- Axle
Waiter's Carry/Single Overhead Carry
- Dumbbell
- Kettlebell
Bottoms-Up Carry - Kettlebell held upside down
OFFSET CARRIES
- Rack + Suitcase Carry - One weight in front rack, one at side.
- Overhead + Suitcase Carry
- Overhead + Front Rack Carry
- Overhead + Farmer Carry
- Front Rack + Farmer Carry
- Waiter + Rack Carry
- Triple Position Carry - One overhead, one front rack or suitcase, plus a vest, chains, or partner on the back
BEAR HUG CARRIES
- Sandbag Bear Hug Carry
- Stone Carry
- Medicine Ball Bear Hug Carry
- Keg Carry
- Water-Filled Barrel Carry
SHOULDER CARRIES
- Sandbag Shoulder Carry
-
Odd Object Shoulder Carry
- Log
- Stone
- Heavy duffel
- Feed sack
- Hod Carry
BACK CARRIES
- Yoke Walk
- Safety Squat Bar Carry
- Back Rack Barbell Walk
- Backpack/Ruck Carry
- Weighted Vest Walk
- Partner Carries
CROSS-BODY CARRIES
- Sandbag
- Stone
- Log
- Keg
STRONGMAN CARRIES
- Yoke Walk
- Conan's Wheel Carry
- Frame Carry
- Duck Walk
- Wheelbarrow Carry
-
Shield Carry
SLED AND DRAG VARIATIONS
- Forward sled drag
- Backward sled drag
- Harness pull
- Rope sled drag
- Heavy prowler push
- Cross-body sled pull
ODD OBJECT CARRIES (carry any which way you can)
- Tire carry
- Log carry
- Heavy bucket carry
- Chains carry
- Heavy rope bundle carry
- Lumber carry
- Pipe carry
CRAWLING CARRIES
- Bear crawl while dragging weight
- Bear crawl pushing sled
- Weighted leopard crawl
- Sandbag crawl
PARTNER CARRIES
- Fireman's carry
- Piggyback carry
- Cradle carry
- Shoulder carry
- Rescue drag
- Dummy carry
GRIP-SPECIFIC CARRIES
- Pinch plate carry
- Hex dumbbell pinch carry
- Thick-handle farmer carry
- Fat Gripz carry
- Towel carry
- Rope carry
- Fingertip carry
PROGRAMMING CARRIES
You can manipulate carries by changing distance, time, load; or speed, terrain, implement. Carries can be used as a primary strength exercise (heavy, short distances), an accessory movement (moderate load), or a conditioning tool (lighter loads over longer distances or in circuits). Together, these variations cover nearly every major carry that can be done by most trainees.
