Goblet Carry
A walk holding one dumbbell or kettlebell vertically against the chest. It trains the trunk to resist forward pull and builds upper back and arm endurance.
Primary muscles
- Abs (Rectus Abdominis)
- Transverse Abdominis
- Biceps
Secondary muscles
- Front Delts
- Traps (Trapezius)
- Rhomboids
- Lower Back (Erector Spinae)
- Forearm Flexors
- Sets
- 3–4
- Duration
- 20–40 m
- Rest
- 45–90s
How to perform
Main muscles working (thicker lines)
Starting position
Hold a kettlebell by the horns or a dumbbell by one end at chest height, elbows tucked, standing tall.
Pull the weight snug against the chest.
Brace the core and walk forward with short steps.
Keep the chest up and avoid leaning back.
Complete the distance and set the weight down with a flat back.
Breathing: Take short, controlled breaths while staying braced.
Coaching tips
Weight tight to chest
Ribs down
Stand tall
Common mistakes
Leaning back to counterbalance
Letting the weight sag away from the body
Rounding the upper back
Holding the breath
Safety notes
Choose a load you can hold without arching the lower back.
Set the weight down by squatting or hinging with a neutral spine.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.