Cable Bear Hug Carry

How to do it

1. Set the pulley to the right height, attach the handle, and step back to remove the slack before your first rep.
2. Set the joint in a neutral position and keep the rest of your body still.
3. Pick up the load with a flat back and stand tall.
4. Set your shoulders back and down before you start walking.
5. Walk with short, deliberate steps while staying tall.
6. Keep the load from swinging by holding your sides tight.
7. Set the load down under control at the end of the distance rather than dropping it.
8. Move the joint slowly through the largest circle you can control.

Coaching cues

• Control is the goal — no momentum, and no other joint should move to help.
• Stand tall and walk with short, controlled steps.
• Keep the load steady rather than letting it swing.
• Keep your shoulders back and down for the full distance.
• Keep a firm grip and let your forearms do the work.

Watch out for

• Letting the trunk or shoulder swing to make the circle bigger.

  This takes work off the target muscle and reduces what you get from the set.

  Instead Shrink the circle until only the target joint is moving.

• Leaning to one side under an uneven load.

  Leaning lets the load win and takes the anti-lean work off your trunk.

  Instead Stay stacked and tall, resisting the pull to one side.

• Taking long, rushed strides that let the load sway.

  A swaying load pulls you around and takes the anti-sway work off your trunk.

  Instead Shorten your steps and keep a steady, controlled pace.

• Rounding the shoulders forward under the load.

  Rounded shoulders are a weaker position to carry and hold the load.

  Instead Keep your chest up and your shoulders pulled back for the full distance.

• Letting the cable yank your arm back at the end of the rep.

  Giving in to the cable skips the lowering phase, cutting the work in half.

  Instead Control the return against the cable tension rather than giving in to it.

The detail

Tempo

Move at a controlled, deliberate walking pace.

Breathing

Breathe steadily and rhythmically throughout the carry.

Range of motion

Cover the target distance or time while holding position. Take the forearms and trapezius through their full working range each rep.

Setting up

Set the pulley to the right height, attach the handle, and step back to remove the slack before your first rep.

If you are new to it

Start with a shorter distance and a load you can control the whole way.

Once it is easy

Increase the distance or load while keeping your torso perfectly upright.

Alternatives

• Barbell Front Rack Carry Barbell · Substitute
• Barbell Overhead Carry Barbell · Substitute