Bucket Carry

The bucket carry is a loaded carry where you hug a weight against your chest and walk with it. It trains your core, upper back, and grip while your legs do the work of moving you forward.

Set a bucket on the ground in front of you and load it to a manageable weight. Squat down and wrap both arms around it in a bear hug so the bucket sits against your chest and upper stomach. Keep your feet about shoulder-width apart, your chest up, and your hands locked together if you can.

Brace your trunk and stand up tall with the bucket hugged tight. Take small, steady steps, keeping the weight close and your torso upright. Walk the assigned distance, then squat down and set the bucket on the ground under control before your grip or posture breaks down. Avoid using the handle; hold it with both arms against your body.

Breathe in and tighten your midsection before you stand. Maintain steady, controlled breathing as you walk. To make it easier, use a lighter load or a shorter distance. To make it harder, add more weight or carry it farther.

Fault: Grabbing the bucket by its handle. Fix: Bear-hug the bucket with both arms so it rests against your chest; this keeps the load close and lets your upper back and core do their job.

Fault: Taking big, rushing steps or leaning backward. Fix: Use small steady steps, keep your ribs down and your chest stacked over your hips, and set the bucket down before your form collapses.

Fault: Elbows dropping and the upper back rounding forward. Fix: Pull your shoulder blades back and down, squeeze the bucket into your chest, and picture the solid front-rack or Zercher squat position.