What equipment do you need for the medicine ball stone carry?

You need medicine ball to do the medicine ball stone carry.

What is a good medicine ball stone carry?

For men, a good medicine ball stone carry is about a 55 lb estimated one-rep max, the Gold (intermediate) standard in Kovo. Beginners start near 25 lb and elite lifters pass 125 lb. For women, the standards run from about 25 lb to 125 lb. The tier table above lists every rank from Bronze to Champion.

Arms · Medicine Ball

Medicine Ball Stone Carry

How to do the medicine ball stone carry, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.

Equipment: Medicine Ball
Difficulty: Advanced
Logged as: Timed
Movement: Carry
Mechanic: Compound

Find more:Forearms exercises Medicine & Stability Ball exercises

How to do it

Pick up the weight with a secure grip and stand tall with your shoulders back. Walk forward for the prescribed distance or time while keeping your core engaged and posture upright.

1Feel your entire body, especially your arms, core, and legs, working to carry the heavy stone
2Keep the stone close to your chest with arms wrapped securely around it
3Walk steadily and brace your core for support

Common mistakes

Avoid letting the stone slip down; keep it tight to your body
Don't lean too far forward; stay upright
Avoid twisting; walk straight ahead

Muscles worked

The medicine ball stone carry mainly works the forearms and upper traps, with the upper abs, obliques, lower back, lower abs, quads, glutes, hamstrings, and calves assisting.

ForearmsPrimary
Upper TrapsPrimary
Upper AbsSupport
ObliquesSupport
Lower BackSupport
Lower AbsSupport
QuadsSupport
GlutesSupport
HamstringsSupport
CalvesSupport

Medicine Ball Stone Carry strength standards

See how your medicine ball stone carry ranks, from Bronze to Champion. These are the same standards the Kovo app uses to rank your lifts.

Bronzee1RM25 lb
Silvere1RM41 lb
Golde1RM55 lb
Platinume1RM77 lb
Diamonde1RM106 lb
Champione1RM125 lb

Find your rank

Enter your best set. We estimate your 1RM and match it to a tier.

Weight (lb)Reps

Kovo tracks this rank automatically as you train, across every lift, and levels you up as you get stronger.

Kovo programs the medicine ball stone carry for you and tracks it every session.

We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.

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More forearms exercises

See all forearms exercises →

Last reviewed April 2026.