Since Instagram is so popular right now, I decided to put together a 22-day series of quick educational posts.

For the next 22 days I will post a quick video or photo that will cover various topics; from fitness to nutrition to living a healthy lifestyle.

The goal is to share some fitness and wellness information that will help you with your health-related goals.

DAY 9 OF 22

Today’s post is about Heavy Carries.

An underrated and underused exercise is the ‘heavy carry’. There are many variations (see image for a few examples). It’s essentially a moving plank exercise that improves your core strength, grip strength, overall strength, aids in fat loss, and improves your conditioning.


Basics: Lift weights under control and maintain a firm grip. Keep your body “braced” and maintain a “tall” posture. Use small, controlled steps and a steady pace. Oh, and don’t forget to breathe!

A few variations include:
1. Farmers walk
2. Trap bar
3. Overhead
4. Rack
5. Bear hug
6. Suitcase
7. Uneven


About Doug Balzarini
Doug Balzarini, CSCS, MMA-CC, is the owner of DB Strength, which provides fitness training, education, and resources. He is also the strength and conditioning coach for Alliance MMA where he works with UFC Champion Dominick Cruz, Bellator Champion Michael Chandler, Phil Davis, Brandon Vera, Travis Browne, Ross Pearson, Alexander Gustafsson, and more. Prior to starting his own business, Doug worked at Fitness Quest 10 as a personal trainer, strength coach, and Operations Director for Todd Durkin Enterprises (TDE).  

He has completed some graduate work in Biomechanics at SDSU and has obtained multiple certifications including ACE, NSCA-CSCS, MMA-CC, TFW Level 1, TRX instructor training, RIP training, CrossFit Level-1 Training, EFI Gravity instructor training, LIFT Sandbag Certification, and FMS training. He has produced his 2 DVD projects on strength training for combat athletes, appeared in many fitness videos and articles, and was a coach on “The Ultimate Fighter” FOX TV show in 2012.

For more information please visit