Single-leg stand variations are an effective first progression into the world of carries. They require that you maintain your center of mass with a neutral posture against an external load before you start going heavy. The goal here is to maintain good form, i.e., don't try to go too heavy. Here, you do a single-leg stand and hold a dumbbell on either side of the body while marching in place. A good recommendation is to master this variation not only with the load at waist level, but also overhead. Using a mirror can be helpful to get accustomed to the way it feels and learning how to maintain a neutral posture (leaning neither toward nor away from the dumbbell). Three sets of 30s each is a good place to start. Keep these carries simple, sticking to dumbbells and kettlebells. As always, for any form of carry, the load must not contact the body – that's cheating. – Alex Nurse
Single-leg stand variations are an effective first progression into the world of carries. They require that you maintain your center of mass with a neutral posture against an external load before you start going heavy. The goal here is to maintain good form, i.e., don't try to go too heavy. Here, you do a single-leg stand and hold a dumbbell on either side of the body while marching in place. A good recommendation is to master this variation not only with the load at waist level, but also overhead. Using a mirror can be helpful to get accustomed to the way it feels and learning how to maintain a neutral posture (leaning neither toward nor away from the dumbbell). Three sets of 30s each is a good place to start. Keep these carries simple, sticking to dumbbells and kettlebells. As always, for any form of carry, the load must not contact the body – that's cheating. – Alex Nurse
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