# Goblet Carry

URL: https://heatsy.app/ex/goblet-carry

Also known as: Goblet Walk, Dumbbell Goblet Carry, Kettlebell Goblet Carry

Body region: Core, Back, Legs

## Muscles

- Main: Erector Spinae, Rectus Abdominis, External Oblique
- Helps: Deltoid, Serratus Anterior, Trapezius, Gluteus Maximus, Biceps
- Holds: Transversus Abdominis, Gluteus Medius, Flexor Digitorum Superficialis

## Equipment

- Dumbbells or Kettlebell

## Technique

1. Hold a dumbbell vertically by one end, or a kettlebell by the horns, against your upper chest with elbows pointing down.
2. Stand tall, shoulders back and ribs down, with the weight tight to your body.
3. Walk forward in a straight line with steady steps, keeping the weight in place.
4. Lower the weight to the floor with a hinge when you finish.

### Cues

- Hug the weight to your chest.
- Stay tall; do not let the load pull you forward.
- Squeeze the glutes with each step.

### Common mistakes

- Rounding the shoulders and collapsing the chest.
- Letting the weight drift away from the body.
- Leaning back to counter the load.
- Rushing with short, choppy steps.

## Alternatives

- [Double Kettlebell Rack Carry](https://heatsy.app/ex/double-kettlebell-rack-carry)
- [Farmer's Walk](https://heatsy.app/ex/farmers-walk)