Frame Carry
Strength
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The Frame Carry is a strongman strength exercise where you grip a heavy metal frame loaded with weights and carry it over a set distance, emphasizing total-body stability and grip endurance. It primarily targets the abs for core bracing, with secondary work on the forearms for grip and the back for postural support. Ideal for strongman athletes, powerlifters, or anyone building functional strength and anti-rotational core power, it requires a strongman frame and plates.
How to Perform Frame Carry
- 1Position the frame (strongman yoke or frame) on the ground in front of you, loaded evenly on both sides with appropriate weight.
- 2Stand facing the frame with feet shoulder-width apart, knees slightly bent, and core braced.
- 3Squat down by bending at the hips and knees, gripping the frame handles firmly with a neutral wrist position.
- 4Inhale deeply, then drive through your heels to stand up explosively, lifting the frame onto your upper back/shoulders while keeping it level.
- 5Exhale as you achieve full upright posture with chest up, shoulders back, and abs tight.
- 6Walk forward with short, controlled steps, maintaining an upright torso and level frame—inhale for 1-2 steps, exhale for 1-2 steps.
- 7Continue for the desired distance, then squat controlled to lower the frame back to the ground.
- 8Key form tips: Keep the frame perfectly level to avoid tipping; maintain a neutral spine—don't lean forward or arch back; engage core throughout to protect abs and lower back. Common mistakes: Rounding shoulders, taking long strides, or letting hips sag.
