Strength Training · Functional Fitness
Jerry Can Carry
The Jerry Can Carry is a timed walk with a loaded can in each hand. It trains your grip, upper back, and trunk to support weight while you move.
- Beginner
- Compound
- Moderate injury risk
- Rest 1 min 30 sec
How to do it
- Stand between two upright cans with their handles beside your legs.
- Lower yourself toward the handles by bending at your hips and knees.
- Grasp each handle firmly with your palms facing inward.
- Stand upright with both cans hanging at your sides.
- Walk forward with short, controlled steps for the planned time.
- Come to a complete stop.
- Lower the cans to the ground beside your feet by bending at your hips and knees.
Form cues
- Keep your ribs over your hips
- Let your arms hang long
- Keep your shoulders level
- Look ahead, not down
Common mistakes
- Cans swinging into your legsSlow your pace until the cans stay steady and clear of your legs.
- Leaning backwardReduce the load until you can walk upright without arching your lower back.
- Pivoting sharplyUse several small steps to make a wide turn rather than twisting on one planted foot.
Safety
A slipping handle can send a can onto your foot. Heavy loads and fatigue can also strain your back if you lose control during the pickup or set-down.
- Check that handles are secure, closures are sealed, and both cans weigh the same.
- Use a level, dry route with enough clearance for both cans.
- End the set while you can still place the cans down deliberately, before your grip opens.
- Use implements intended for training; never carry cans containing fuel or hazardous liquids.
If gripping or carrying causes hand, shoulder, or back pain, use a lighter load or seek advice from a physiotherapist before continuing.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Jerry-Can Carry Implement
Sets and reps
- Sets
- 2–3
- Target
- 20–40 seconds
- Rest
- 1 min 30 sec
Build toward the upper end of the time range before increasing the weight.