What muscles does the Cross-Body Carry work?

The Cross-Body Carry mainly works the obliques and forearms.

How many sets and reps of the Cross-Body Carry?

3 to 5 trips of 20 to 40 meters, or 30 to 60 seconds, as heavy as you can hold good posture. Rest 1 to 2 minutes. Stand tall, brace and walk slowly.

Band Pallof Press, Cable Horizontal Rotation, Cable Oblique Crunch and Cable Pallof Press work the same main muscle.

Carry one bell racked and one at the side, walking tall while resisting rotation and lateral lean.

See your setup in four steps

Demo video from YouTube, played in its own player.

3 to 5 trips of 20 to 40 meters, or 30 to 60 seconds, as heavy as you can hold good posture.
Rest 1 to 2 minutes. Stand tall, brace and walk slowly.

General ranges, not medical advice. Stop if anything hurts.

Other exercises for the obliques, for when the kettlebell is taken or you want a change.

What muscles does the Cross-Body Carry work?: The Cross-Body Carry mainly works the obliques and forearms.
What equipment do you need for the Cross-Body Carry?: A kettlebell.
How many sets and reps of the Cross-Body Carry?: 3 to 5 trips of 20 to 40 meters, or 30 to 60 seconds, as heavy as you can hold good posture. Rest 1 to 2 minutes. Stand tall, brace and walk slowly.
What can I do instead of the Cross-Body Carry?: Band Pallof Press, Cable Horizontal Rotation, Cable Oblique Crunch and Cable Pallof Press work the same main muscle.

Coaches add the Cross-Body Carry to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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