Timber Frame Carry

Also known as: Frame Carry, Timber Carry

StrengthFunctionalCoreBalance

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Body Part: Forearms

Description

A strongman carry in which you stand inside a loaded wooden frame, lift it by the handles at your sides and walk forward. Keep the frame level at hip height and take short, steady steps. It trains grip, trunk stability and the legs under a heavy load.

How to Perform

Stand inside the frame, centered between the rails, with your feet about hip-width apart.
Hinge at your hips, bend your knees and grip a handle on each side.
Brace your core and drive through your legs to stand up, lifting the frame off the floor.
Stand tall with your arms straight and the frame hanging level at your sides.
Walk forward with short, quick steps, keeping your torso upright and your eyes ahead.
At the finish, stop, bend your knees and hips and set the frame down under control.

What Muscles Work

Primary Muscle:

Secondary Muscles:

Tips

Grip the handles at their balance point so the frame does not tip forward or back.
Squeeze the handles hard and use chalk if your grip gives out first.
Take a deep breath and brace before the lift, then take short breaths while walking.
Slow down and use several small steps for any turn.
Increase load, distance or speed one at a time.