Strongman Shield Carry
Description
The strongman shield carry is a loaded carry where you hold a heavy plate, shield, or flat implement at chest height (like a medieval shield) and walk for distance. The front-loaded position challenges the biceps, anterior delts, and anti-flexion core.
Equipment Required
Strongman Shield Carry Instructions
- Stand tall. Hold a heavy weight plate flat against your chest with both hands.
- Hug the plate close to your body. Arms bent, elbows in.
- Brace your core hard. Pull shoulders back.
- Walk forward with controlled strides.
- Maintain upright posture — the weight pulls you forward.
- Walk for the desired distance or time.
- Set the plate down with control.
- Use heavy weight for short distances.
Strongman Shield Carry Form & Visual
Strongman Shield Carry Benefits
- Builds anti-flexion core strength
- Develops bicep and shoulder endurance
- Simple setup with a weight plate
- Excellent full-body conditioning
- Useful strongman training
- Builds grip and hugging strength
Strongman Shield Carry Muscles Worked
- Biceps brachii (hugging)
- Anterior deltoid
- Core (anti-flexion)
- Forearms and grip
- Quadriceps
Strongman Shield Carry Variations & Alternatives
- KB Goblet Carry
- Farmer’s Walk
- Yoke Walk
- Bear Hug Carry
- Sandbag Front Carry
