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I want to be able to lift my girlfriend in arms and hold her while walking for a while. It of course shouldn't seem struggling and I should be able to talk, laugh or even kiss while doing this.
What exercises should I focus on? I'm already squatting (80% my bodyweight) and deadlifting (little more than my bodyweight) as part of Starting Strength program. What else should I do?
I'm already squatting (80% my bodyweight) and deadlifting (little more than my bodyweight) as part of Starting Strength program. What else should I do?
Absolutely nothing. Keep squatting until you're squatting 150% of your bodyweight. Keep deadlifting until you're lifting twice your bodyweight.
Once you reach those goals it would be reasonable to consider adding activity-specific training like farmer's walks, Atlas stone lifting, and odd-object carries. Until then, trying to find additional work will only distract from getting strong in the basics.
Squats and deadlifts target the lower body, not upper, which is what you need to focus on in order to develop the arm strength to carry a person like that. Bicep curls, pull-ups, overhead shoulder press, rows, bench press...these develop upper body strength.
That said, lifting a person is not at all like lifting a rigid weight. People are soft, lumpy, amorphous--and a lot more difficult to grip and carry, unlike a barbell. So you'll need to practice on a real person in addition to weight training. There are a lot of stabilizing muscles that you'll engage when practicing on a real person as opposed to a barbell; however, you will need to develop enough strength in the primary muscles first.
And of course, it all depends on how much your girlfriend actually weighs. A 110 lb. person will be a lot easier to work with than a 170 lb. person. It also depends on how much she helps you out by holding on to you. A person who goes limp is a lot harder to carry.
Interesting!!
An idea would be to just start lifting your girlfriend already in addition to your current weight work. Keep lifting her until your have the strength to hold the lift with some stability for a good period of time - perhaps 10-20 seconds would be a good start. Then start adding in the movements such as walking while holding, walking and kissing while holding and so on.
It's all progression work and will take time.
While you're at it, do some core work as well which will help with stability. Planks, weighted planks, hanging leg raies, sit ups, crunches, etc.
You also could start with carrying kid's and work your way up. Fully agree with carrying your girlfriend. If she is to heavy for you and she love's you, she may lose some weight to make your task easier.
Zercher squats and zercher walks would be right up your alley
