I like rack carries or the cook drill combined with lots of overhead work
@watchnerd
The tgu is actually dynamic stabilization as the joint angles are changing although you aren’t “grinding” with the weight. It is also technically a weighted carry like the waiters walk. “More of the same” isn’t completely true as there are subtle differences. It’s more if specified variety to keep things from getting stale
I was contemplating rack carries. They seemed less duplicative relative to TGUs. What do you feel the benefits are?
I hadn't heard of the cook drill before....I usually do suitcase carries for distance on a different day, but that looked interesting.
Yes absolutely diminishing returns is possible. I think in your case pick the one that is going to keep you motivated the best. They both have significant abilities to teach your bodyYep, makes sense....but if it's an overhead weighted carry like the waiters walk, and the differences are subtle, aren't there diminishing returns to doing both, as opposed to TGU + a different weighted carry?
I've only got so much time to do so many exercises, so I like to pick ones that don't have huge overlap.
Has anybody tried a bottoms up carry?
I don't doubt it's difficult, but at lighter weights, it seems like it would improve a lot of little stabilizer muscles without much total body impact.
Am I wrong?
Stuart McGill is a big fan of theseHas anybody tried a bottoms up carry?
I don't doubt it's difficult, but at lighter weights, it seems like it would improve a lot of little stabilizer muscles without much total body impact.
Am I wrong?
Stuart McGill is a big fan of these
Huh...interesting...he's a back guy, and all the BU carry videos I've seen show a relative light weight held away from the body. I can see it fatiguing the shoulders and arms, but I'm surprised at a major back impact.
There must be more going on there than I thought. I found his article; I'll have to read it:
https://www.backfitpro.com/documents/bottomupart.pdf
From that article:
"However, even better was the bottom up carry. Here the bell is held upside down in the bottom up position with the elbow tucked close to the body and the bell beside the head. The core is stiffened to control the bell and prevent it from rotating in the hand."
This is not a weight held away from the body.
-S-
It's away from the body when contrasted to a rack
A light to moderate weight will allow a position further from the body.
The rack, with a light to moderate weight, can be a position of relatively little tension. The bottoms-up hold/carry requires more tightness than the rack position.
In our teaching progressions, the rack position is a skill, something we test. We use the bottoms-up position as a drill to help the rack position and the press.
-S-
But what does that tell us about the relative training / conditioning effect and adaptive response of a lighter BU carry vs heavier rack carry?