The Missing Ingredient In Most Training Programs
Over the last 10 years, I’ve heard plenty of opinions on the types of exercises and movements that should be included in most training programs.
Many organizations agree when it comes to training the primary movement patterns (Push, Pull, Hinge, Squat and Lunge).
However, the top Strength and Conditioning coaches all seem to agree on the missing ingredient in most training plans…
Loaded Carries
The loaded carry family of exercises do more to expand athletic qualities than any other single thing available. The benefits of loaded carries transfer exceptionally well to other movements.
Human locomotion under load is not only difficult but it may be the most complex movement pattern in your daily life.
If you haven’t done these before, be prepared to move like a stumbling drunk.
Loaded human locomotion is something we were built for…and we’ve been doing this since we were toddlers (who initially move like stumbling drunks).
We pick things up and move them from Point A to Point B.
Bringing in your groceries? That’s a loaded carry.
Moving a couch up a flight of stairs? Yep…loaded carry.
Carrying a drunk friend home from the bar? Really loaded carry.
Of all the things available in my coaching toolbox, loaded carries are quite often the game changer for strength and conditioning. So if you’re ready, below are a few options.
Loaded Carry Variations
Single Hand Carries
Suitcase Carry
Grab a dumbbell or kettlebell in one hand (like a suitcase) and walk. This will wake up your opposite side obliques.
Rack Walk
Typically done with a kettlebell cleaned into the racked position. Walking with this will teach you a little about your abs.
Waiters Walk
The weight is held with a straight arm locked out overhead like a European waiter. This is the lightest of the carries and does amazing things for shoulders.
Two Handed Carries
Farmers Carry
This one is the king of all loaded carries. A minimum goal here should be to carry half your bodyweight (split between hands). You can use dumbbells, kettlebells, trap bars or buckets of water. Heavy farmers carries for at least 30 seconds will change how you think about strength.
Double Racked Carry
Same as the single arm version but with 2 kettlebells. This is a great way to learn to breathe under load.
Double Waiters Walk
Same as the single arm version but with weight in both hands. Expect the weights to come alive as you move and don’t do this movement to failure (for obvious reasons).
Mixed Carry
Either a Waiters Walk or Rack Walk in one hand with a Suitcase Carry in the other. This is a great way to learn how to lock down your core during movement.
Bags, Packs and Vests
This includes backpacks, sandbags and weighted vests. The bag carries are simple in that you can either throw the bag over your shoulder or bear-hug it to you. Simple…just not easy.
If you really want to spice things up, throw on a backpack or weighted vest and THEN add your loaded carry. This will make a walk in the park just a wee bit more fun.
TRY LOADED CARRIES FOR 1 MONTH
After doing loaded carries at least 2 times per week, you’ll see improved grip strength, core strength and your legs will be stronger.
Put down your drink and let’s get loaded!
