Loaded Carries Are The Best Exercises You Aren't Doing
A loaded carry is exactly what it sounds like – you pick something heavy up and carry it around. You can use all kinds of different implements – dumbbells, kettlebells, a barbell, weight plates, strongman implements like farmer’s walk handles, a yoke, or sandbags….you get the idea. Use whatever you’ve got access to.
Loaded carries are an excellent way to develop total-body strength and conditioning and are a very “functional” way to build strength for everyday tasks. If you’ve only ever done traditional weight training in the gym, you’ll be surprised at how difficult these will be at first. You’ll strengthen your hands and shoulders along with your core, hips, and legs. If done for longer distances or with short rest periods, you’ll jack your heart rate up and build your conditioning as well. If you have a physical job or are a first responder, training loaded carries is mandatory.
There are a few ways to carry and your implement of choice will dictate what options you use. In general, you’ve got 4 main options: in the hands, in front of the body, on the shoulders, and above the head. The lower your implement is to the ground, the heavier you can go. You’re not going to be able carry a lot of weight overhead. Carrying on one shoulder is really just reserved for a sandbag or similar implement. Anything else will be extremely uncomfortable. A yoke or barbell can be carried across your shoulders or in the crook of your arms (“zercher” style).
I like distances for 50-100ft for most carries, but you can certainly go further. Going less distance than that usually just results in ego lifting of the heaviest weight possible. Makes for good Youtube videos but is not exactly productive.
I understand most people don’t have access to strongman equipment. Dumbbells and kettlebells are both great options and carrying a plate over your head is extremely taxing on your shoulders and core.
Here are three staple exercises that are easy to set up, but you aren’t limited to these. Be creative and use whatever odd objects and equipment you’ve got.
Farmer’s Walk – carry two dumbbells, kettlebells, or farmer’s walk implements, one in each hand at your sides. You can do way more weight than you think. This is my go-to loaded carry and is a fantastic way to strengthen your grip.
Suitcase Carry – same as farmer’s walk, but you only carry one implement in one hand at a time. This will limit the weight you can use but will tax your core extremely hard.
Sandbag Bear Hug Carry – hug a sandbag to your chest and walk. Focus on your breathing – taking deep breaths will be more challenging due to the pressure of the bag.
Here are a few sample workouts incorporating loaded carries.
Workout #1 – Strength
Farmer’s Walk – 50 ft, work up to a maximal weight over 4 sets. No drops are allowed, carry for the full 50ft without stopping
Workout #2 – Aerobic Conditioning and Strength Endurance
Grab 2 moderately heavy kettlebells (30-50lbs). Use the kettlebells for farmer's walks for approximately 50ft between each set of swings/high pulls/push-ups.
Circuit, 4 rounds with minimal rest:
10 KB Swings
100ft Farmer’s Walk
10 KB High Pulls
100ft Farmer’s Walk
20 Push-ups
100ft Farmer’s Walk
Workout #3 – Strength Endurance
Sandbag Bear Hug Carry – After 2 short distance warm-up sets, carry a heavy bag for max distance, up to 400ft. Only do ONE all-out work set.
Workout #4 – You’re Gonna Die
Carry a moderately heavy sandbag on your shoulder for 1 mile for time. Drops are allowed and switching shoulders is allowed but the clock never stops.
If you’re looking for a fitness trainer in the Mt Juliet/Hermitage/Nashville TN area, online fitness training, or just need some advice to get your fitness program started, contact me