Backpack Carry

Loaded carry using a weighted backpack for grip, trunk stability, and conditioning without gym equipment

Difficulty

Beginner

Primary muscles

Forearms

Secondary muscles

Transverse Abdominis, Shoulders

Equipment

None — bodyweight

How to do it

Load a backpack with books or other weight and wear it on your back with both straps snug. Walk under control keeping tall posture and a braced core for the prescribed time or distance, then rest and repeat