The 6 Essential Movement Patterns are:
Most people get plenty of exposure to the first 5, but what about number 6?!
Loaded carries are the best exercise you’re not doing. They build a rock solid core, strong grip, stable shoulders, and a big upper back. They’re also one hell of a mental challenge.
Best of all? They’re as simple as they sound- just pick something up and walk.
Kettlebells, dumbbells, barbells, med balls, sand bags, plates...they all work. You can carry them at your sides, in front of your body, overhead, or on your back. You can go long distance/time with light weight, or short distance/time with heavy weight.
Add these to your program at least once a week, and you’ll never take two trips to unload the groceries again.