Pick & Carry
Build strength & endurance! Pick up an object, carry it, & repeat. A simple exercise with big benefits for functional fitness.
The Pick & Carry is a compound exercise that mainly works the quads and glutes & hips, with help from the lower back and core. You'll need: weighted bag.
Required Equipment
Pick & Carry Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Spinal Erectors (erector spinae); Deep Core (transverse abdominis)
Pick & Carry Variations and Alternatives
How to do the Pick & Carry
Stand with your feet shoulder-width apart next to the object you'll carry.
Bend at your hips and knees, keeping your back straight, to squat down to the object.
Grasp the object with both hands, engaging your core, and prepare to lift.
Lift the object by driving through your heels, straightening your legs, and standing up fully. Keep the object close to your body.
Once standing, ensure your posture is upright, shoulders back, and core tight.
Walk forward with the object for the predetermined distance, being careful to maintain balance and posture.
Once you reach the destination, carefully lower the object back to the ground by performing a squat, hinging at the hips and bending the knees while keeping your back straight.
Repeat the pick and carry for the desired number of repetitions or sets.
Please note that it is important to choose a weight that allows you to maintain proper form throughout the exercise to prevent injury.
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Pick & Carry FAQs
What muscles does the Pick & Carry work?
The Pick & Carry mainly works the quads and glutes & hips, with help from the lower back and core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Pick & Carry?
Weighted bag.
Is the Pick & Carry a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Pick & Carry go on?
It belongs on leg day in a push/pull/legs routine.
What are some Pick & Carry variations and alternatives?
Similar exercises include the Diagonal Pick & Carry, Dumbbell Suitcase Carry, Dumbbell Farmer Walk and Kettlebell Walking Farmer Carry.
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