Medicine Ball Weight Vest Carry
Bear-hug carry with a medicine ball at the chest — total-body endurance with grip and trunk demand.
Level: Foundation
Primary: Cardio Full Body
Movement: Compound
Tags: Loaded Carry
Type: Functional Fitness (Obstacle & Hybrid) Hybrid Athletic
Equipment: Medicine Ball
Sports: Football Rugby Wrestling
Target muscles
The trunk braces continuously. The grip and forearms hold the ball. The shoulders and chest engage in the bear-hug. The legs drive each step. As a loaded carry, this builds total-body endurance under sustained load.
How to perform
Setup
Hold a medicine ball firmly against the chest in a bear-hug position.
Execution
Walk for a set distance or time. Keep the posture upright, shoulders back, core braced. Eyes forward. Breathe in cycles.
Common mistakes
- Slouching forward.
- Letting the ball drift down.
- Walking too fast.
- Holding the breath.
- Going too heavy.
Progressions and regressions
Regress to suitcase carries. To progress, increase weight, distance, or duration.
Programming notes
Total-body endurance. 3-4 sets of 30-60 seconds, twice a week.
