Waiter Walk

The ultimate shoulder packing exercise. If you don't know what I'm going on about, try a few of these with a heavy weight. You shoulders will be packed like an Amazon shipping box. Just like with Farmer Walks, you want to stay tall and squeeze your shoulder blades together. Most importantly you want to engage your lats. That's what protects your rotator cuff.

Coach Stevo's Top Tips

• Tall, engaged, and packed shoulders.
• Straight wrist.
• Grip hard.
• Never transfer the weight with your hands above your head! This picture taken moments before the lady in red took a 12kg bell to the skull!

Dumbbell

Kettlebell

Rack Carry

The rack carry is deceptively hard because it places the weight very high on your body. This makes your core work extra hard to keep you balanced. The Rack Carry requires a solid rack. The kettlebell rack is active and you should feel like your forearm, bicep, shoulder, chest, and the bell are a solid piece. The muscle that will burn the most on a rack carry is your bicep.  So get your mind out of the gutter and squeeze that rack!

Coach Stevo's Top Tips

• Pull your shoulders down with your lats.
• Enange the lats.
• Keep the bells in the rack with constant pulling pressure.

Double Rack Carry

Single Rack Carry

Suitcase Carry

Ok, so the lady in the picture clearly isn't working very hard. But when she's 90, she will appreciate all the strength that suitcase carries develop in your core, shoulders, and grip. Basically, I treat suitcase carries like asymmetrical farmer walks. They have all the benefits of the farmer walk with the added bonus of requiring you to keep your torso upright while the weight pulls you over.

Coach Stevo's Top Tips

• Engage your core.
• Squeeze your shoulder blades together.
• Engage your lat.
• You can go further than you think you can.

Farmer Walk

Farmer walks are deceptively simple but some of the best total body "specific" training available to the every day person. You are going to be carrying heavy things in your hands for distance well into your old age, you might as well get really good at it. Start light and work your way up quickly as your grip improves. Any weight with a handle will do.

Coach Stevo's Top Tips

• Stand tall, like someone is pulling your hair upward.
• Shoulders back.
• Pack your shoulders.

Side Plank

The side plank is the straight plank's harder, oblique killing sister. 30 seconds a side is pretty good, but after a minute you should start trying to make it harder. Lift a leg, go up on your hand, or place a weight on your hip.

Coach Stevo's Top Tips

• Pack your shoulder.
• Make sure your hand or elbow is directly under your shoulder.
• No bend in your hips.