Offset Weighted Carries


In everyday life, you’re carrying grocery bags, luggage, equipment, and it’s usually unbalanced with one side carrying more than the other. These real-world loads are rarely mimicked in workout routines. But, training in a way that shifts weight to create instability can give you a leg up on functional strength. That’s where offset training comes in.

Offset training simply means you’re creating an imbalance by intentionally loading one side of your body with weight. This engages the stabilizer muscles, which are mainly found in the hips and core. 

Today’s move uses the principle of offset training by holding a weight in one arm while slowing lifting and lowering your legs from a standing position. It challenges you to be intentional with core position and keeping your shoulder blades tight.

Injecting instability into your routine forces the target muscles to work harder in order to compensate for the uneven load. It also engages the stabilizing muscles that would otherwise be left behind. 

Try weaving offset training into your weekly workouts to challenge your balance and develop a stronger core. Today’s offset move works the core, arms, shoulders, and even teaches great posture and balance. Build real total-body strength!

Here’s how… 

  1. Pickup a weight with your right arm. You can use a kettlebell, dumbbell or even a gallon of water.
  2. Engage your core.
  3. Keeping your spine straight and without slumping, lift the left leg, then the right leg. Focus on staying in alignment rather than lifting your leg as high as possible.
  4. For more advanced, straighten the leg after the lift.
  5. Do 10 repetitions with each leg. 
  6. Switch hands and repeat the move.