Buddy Carry
Quick Information
Category
Tactical Training
Difficulty
Advanced
Equipment
Partner
Primary muscle group
Quadriceps, Erector Spinae
Secondary muscle groups
Gluteus Maximus, Trapezius, Trunk, Forearms
Movement pattern
Loaded Carry
Training goal
Load Carriage
Sport
Tactical / Military
Overview
Purpose. Build the strength and work capacity required to carry a person under fatigue.
How it fits the system. An advanced-level loaded carry entry in the Tactical Training section, programmed to develop load carriage. Related work in the library: Sandbag Front Squat and Sandbag Bear Hug Carry.
Primary muscles
Quadriceps, Erector Spinae
Secondary muscles
Gluteus Maximus, Trapezius, Trunk, Forearms
Movement pattern
Loaded Carry
Equipment
Partner
Difficulty
Advanced
How to Perform
- Have your partner stand in front of you and agree the carry position first.
- Hinge down with a flat back and secure them across the shoulders or on the back.
- Brace the trunk hard and stand using the legs.
- Walk with short, controlled steps and a tall trunk.
- Cover the prescribed distance on a flat, clear surface.
- Lower your partner under control with the legs.
Coaching Cues
- Brace before you lift, not after.
- Stand with the legs, not the back.
- Only carry a load you can control for the full distance.
Common Mistakes
- Rounding the back during the pick-up.
- Carrying a partner much heavier than you can control.
- Walking on uneven ground.
Progressions & Regressions
Progressions
Increase distance, or add a pick-up from the floor.
Regressions
Use a weighted dummy or a sandbag instead.
When to Use It
When to use
In tactical and occupational fitness training.
When not to use
With any current back injury, or without a clear, flat surface.
Programming
3 to 5 carries of 20 to 50 metres with full rest.
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