Reverse carries require more mental focus and muscular and nervous system control than regular ones do, in part because it’s so unnatural to walk backwards, says David Rochefort, Tier 3+ trainer at South Beach in Miami Beach. In turn, you’ll have better coordination, faster reaction times, and a stronger core.
The bottom line:
Every carry can and should be done backwards, Rochefort says, since each one offers a slightly different challenge. Add reverse versions to your routine once or twice per week, using half the load you hold in standard variations.