Beer Cooler Carry

  • Exercise name: Beer Cooler Carry (similar to a keg carry)

  • Exercise description:

1. The Setup

  • Position your feet: Stand with your feet about shoulder-width apart, directly behind or slightly straddling the object (a weighted cooler, sandbag, or medicine ball).

  • Squat down: Drop your hips back and down, keeping your spine straight and chest proud. Do not round your lower back to reach the object.

2. The Pick-Up (The Farmer, Zercher, or Bear-Hug Grip)

  • Secure your grip: You have three options depending on the handle setup:

    • Farmers Carry: Grasp both of the handles then lift until cooler is at belt level or higher.

    • Bear-Hug: Wrap your arms completely around the cooler, hugging it tight against your chest.

    • Zercher Style: Scoop your forearms underneath the cooler so it rests securely in the crooks of your elbows. Clasp your hands together tightly in front of your chest.

  • Brace your core: Take a deep breath into your belly and tighten your core muscles as if you are about to get punched.

  • Drive to standing: Push through your heels and drive your hips forward to stand up straight, keeping the cooler pulled tightly against your torso.

3. The Carry

  • Pack your shoulders: Pull your shoulder blades down and back. Do not let the weight pull your shoulders forward or cause your upper back to round.

  • Lean slightly back: To counterbalance the weight in front of you, lean your upper torso back very slightly from the hips, keeping your spine neutral.

  • Take short, quick steps: Walk forward using small, controlled steps. Moving too fast or taking large strides will cause the weight to swing, throwing you off balance.

  • Breathe: Do not hold your breath. Take shallow, controlled breaths into your chest while keeping your abdominal wall braced.

4. The Put-Down

  • Control the descent: Once you reach your target distance, stop completely.

  • Squat the weight down: Keeping your core tight and back straight, bend at your hips and knees to lower the cooler back to the ground. Do not bend at the waist to drop it.

  • Technique that must be performed to count: The cooler must be at belt level or above for the entire carried distance. Can NOT drop the cooler.

  • # of repetitions before shooting: 50-100 ft

  • Casual division modifier: Smaller cooler, less distance.

  • Exercise equipment needed: Weighted cooler, preferable with ice and beverages.