The ammo can lift is a functional exercise rooted in strongman training and military fitness, notably featured in the Marine Corps Combat Fitness Test. This movement uses a standard military ammunition can, which presents a unique challenge due to its unstable nature and offset center of gravity. Unlike a balanced barbell or dumbbell, the can forces the body to engage stabilizing muscle groups throughout the entire kinetic chain. The lift is effective for building total-body functional strength by demanding coordinated effort from the core, upper body, and grip simultaneously.
Core Strength and Trunk Stabilization
Maintaining a rigid, upright posture during the ammo can lift is the primary function of the deep core musculature. The exercise demands high levels of anti-movement strength to counter shifts in the load’s center of mass. The transverse abdominis acts like a natural weight belt, creating intra-abdominal pressure that stabilizes the spinal column.
The oblique muscles work intensely to prevent lateral flexion, especially when the lift is performed with a single can. The erector spinae, running the length of the back, perform an anti-extension role. They prevent the lower back from rounding or hyperextending as the weight is lifted overhead or carried.
Primary Lifting Muscles of the Upper Body
The movement of lifting the can is executed primarily by the shoulder and arm muscles. The deltoid muscles, particularly the anterior and medial heads, are heavily recruited to initiate the press and stabilize the shoulder joint. The anterior deltoid drives the can upward, while the medial deltoid provides lateral stability.
The trapezius muscle is engaged to elevate and stabilize the shoulder girdle, supporting the load near the top of the lift or during a heavy carry. The triceps brachii are responsible for the final extension of the elbow, locking the can out overhead. The biceps brachii act as secondary movers, assisting in the initial pulling phase and decelerating the weight during the controlled lowering phase.
Forearm and Grip Endurance
Grip endurance is often the limiting factor in the ammo can lift due to the handle’s thickness. This forces greater recruitment of the forearm muscles for a secure grip. The forearm flexors generate the crushing grip needed to prevent the can from slipping.
The forearm extensors work simultaneously to stabilize the wrist and counter the pulling force of the flexors. This co-contraction maintains a neutral wrist position while supporting the unstable weight. The continuous isometric contraction required rapidly fatigues these muscles, making the ammo can lift effective for building hand and forearm strength.