Movement must initiate from the legs (quadriceps and glutes) via a deep squat, rather than bending at the waist.

The ponygirl is not a passive bag of sand. She must actively hold hollow-body tension, tuck limbs to reduce drag, and breathe rhythmically. Poor ponygirl form turns a 30-second carry into a dangerous sway. Training includes:

Grip strength is often the limiting factor in carry endurance; isometric contraction keeps the hold secure.

To perform the safely and repeatedly, acquire: