Strongman Shield Carry

Strongman Shield Carry


This exercise involves carrying a heavy shield, typically weighing between 200-400 pounds, for a certain distance or time. It primarily targets the upper body, including the shoulders, arms, and core, and requires a great deal of strength and stability. It is often used in Strongman competitions as a test of overall strength and endurance.

Muscle Group

Equipment Required

Strongman Shield Carry Instructions

  1. Begin by standing in front of the StrongMan Shield.
  2. Squat down and grab the handles on either side of the shield.
  3. Lift the shield up and onto your chest, keeping your back straight and core engaged.
  4. Take a few steps back to create some space.
  5. Begin walking forward, keeping your shoulders back and your chest lifted.
  6. Take small, controlled steps, focusing on maintaining your balance and stability.
  7. Continue walking for a set distance or time, then carefully lower the shield back down to the ground.
  8. Rest for a few moments, then repeat for the desired number of sets.

Strongman Shield Carry Form & Visual

Strongman Shield Carry

Strongman Shield Carry Benefits

  • Improves grip strength
  • Increases core stability
  • Develops shoulder and upper back strength
  • Enhances overall functional strength and endurance
  • Can be modified for different fitness levels and goals

Strongman Shield Carry Muscles Worked

  • Quadriceps
  • Hamstrings
  • Glutes
  • Calves
  • Core muscles (abdominals, obliques, lower back)
  • Shoulders
  • Forearms

Strongman Shield Carry Variations & Alternatives

  • Single-arm StrongMan Shield Carry
  • Double StrongMan Shield Carry
  • Backward StrongMan Shield Carry
  • Zercher StrongMan Shield Carry
  • Overhead StrongMan Shield Carry