Equipment lift and carry
Candidates advance to a designated area and remove two equipment bags off the Pumper shelf as directed.
They are then required to carry these items in each hand as they complete a 20m carry, returning the equipment to the original positions on the Pumper.
In the below table, the exercises have been split into three columns. One for exercises that can be done at a gym, one for exercises that can be done with minimal equipment and one for bodyweight exercises.
| Gym | Minimal | Home |
|---|---|---|
| Deadlift Trap bar deadlift Trap bar farmers carry | Dumbbell kettlebell farmers walk Kettlebell deadlift Dumbbell shoulder press | Shopping bag walk Side plank Yoga push up |
You can click on the link below to see a video demonstrating some of the exercises from the table. If you are unsure of some exercises, we encourage you to research the movements prior to trying them out to ensure you use proper technique.
Exercise demonstrations
- deadlift
- trap bar deadlift
- kettlebell farmers walk
- side plank
Updated