Pick and Carry
Expert Advice
Keep your back straight and lift with your legs, not your back. Engage your core for stability as you walk.
How-to-do Steps
- Stand in front of the object you will carry.
- Squat down, keeping your back straight and head up.
- Grasp the object firmly and lift by straightening your legs.
- Walk steadily to the designated location, keeping the object close to your body.
- Squat to lower the object back down safely.
- Repeat for the desired number of sets or distance.
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Muscles Worked
Pick and Carry primarily targets the Quads, Hamstrings, Calves, Glutes, Shoulders, with Cardio mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads20%
Hamstrings20%
Calves20%
Glutes20%
Shoulders20%
Equipment
Body Weight
Exercise Type
Cardio
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Pick and Carry work?
Pick and Carry primarily targets the Quads, Hamstrings, Calves, Glutes, Shoulders. It is classified as a Cardio exercise performed with Body Weight.
How many sets and reps should I do for Pick and Carry?
For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.
Is Pick and Carry suitable for beginners?
Pick and Carry is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
