Ask any Spartan racer what their most dreaded obstacle has been, and the bucket carry is likely to be near the top of their list.
It is heavy, awkward, uncomfortable, and always long enough that no matter how strong you are, it will sap your arms. It is one of the most important obstacles to target in your training. It might never be easy or fun, but with enough training it can be less miserable.
Todd Cambio, a certified strength and conditioning specialist, put together an article on how to prepare for the Spartan bucket carry. In it, he details six strength-building exercises to physically prepare you for this obstacle. He also provides several tips on the best technique for carrying the bucket.