What is Loaded Carry?

Loaded carry is a powerful training method that involves carrying heavy weights over a set distance. This technique, popularized by Strongman competitions, is a fantastic way to enhance strength, stability, and endurance. While it might sound like something only athletes engage in, loaded carry is something you do in everyday life, too. For example, when you lift heavy groceries or carry your child to bed, you’re engaging in a loaded carry. It’s a simple yet highly effective way to develop full-body strength and boost your overall fitness.

Notably, this method helps develop essential aspects of fitness, such as core strength, grip strength, and shoulder stability. Additionally, loaded carry training targets various muscle groups at once, making it a time-efficient way to achieve multiple fitness goals.

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Why Add Loaded Carry to Your Routine?

Loaded carry exercises offer a comprehensive workout for your body. Whether you’re looking to build core strength, enhance your upper and lower body, or improve grip power, loaded carry can help you achieve all of these goals and more. Below are the key benefits of incorporating loaded carry into your workout routine:

1. Core Strength and Stability: One of the most significant benefits of loaded carry is the improvement of core strength. The core muscles are actively engaged during these exercises, leading to better posture, improved stability, and reduced risk of back pain. Core strength also plays a role in enhancing overall movement efficiency.
2. Shoulder Stability: When you perform loaded carries, your shoulder muscles are engaged to help stabilize the weight. This builds shoulder stability, which is essential for preventing rotator cuff injuries and improving your performance in sports and daily activities.
3. Grip Strength: Loaded carry exercises require you to hold onto heavy weights, which enhances your grip strength. Grip strength is not only beneficial for tasks like lifting and carrying but is also associated with long-term health benefits, such as a longer lifespan and better overall fitness.
4. Work Capacity and Endurance: As you continue with loaded carry exercises, you’ll notice an improvement in your work capacity. This means you can perform more demanding workouts and sustain energy levels for longer periods, which ultimately leads to increased fitness levels.
5. Injury Prevention: Research indicates that spinal stability is crucial in preventing lower back injuries. Because loaded carry exercises help strengthen the core and improve posture, they can play a key role in reducing the risk of injury, especially in the lower back.

Key Considerations for a Loaded Carry Program

When designing a loaded carry program, several factors should be taken into account to ensure the exercises are effective and safe. These key elements include:

1. Weight Amount: The amount of weight you use for loaded carries should be challenging but manageable. If the goal is to build endurance, opt for moderate weights. However, if the goal is to build strength, choose heavier weights that push your limits. Adjusting the weight will allow you to tailor the workout to your client’s specific needs and fitness goals.
2. Weight Placement: The placement of the weight during a loaded carry is essential to target different muscle groups. For instance, carrying the weight on one side of the body (e.g., suitcase carry) works the core differently than carrying the weight evenly on both sides (e.g., farmer’s walk). Variations in weight placement can help target muscles more effectively and promote balanced strength development.
3. Weight Type: Loaded carry exercises can be performed with various types of weights. Common options include kettlebells, dumbbells, hex bars, and weighted packs. The type of weight used can alter the difficulty level of the exercise and how it engages different muscles.
4. Weight Hold: The way you hold the weight can also affect the muscles worked. Carrying a weight at shoulder height or overhead will challenge the shoulders, while carrying it by your sides targets the arms and core. By varying the weight hold, you can ensure a more dynamic and comprehensive workout.

Loaded Carry Variations to Try

A well-rounded loaded carry program should incorporate a variety of exercises to target different muscle groups and prevent plateaus. Here are some popular loaded carry variations to include in your workout routine:

Kettlebell/Dumbbell Loaded Carry

• Farmer’s Walk: This exercise engages the core, shoulders, arms, and lower body, including the quads, glutes, hamstrings, and calves. Research shows that the farmer’s walk can also help with fat loss by increasing post-exercise oxygen consumption.
• Waiter’s Walk: This movement primarily targets the shoulder muscles, improving shoulder strength and stability. You can vary this exercise by performing it with one arm (single waiter’s walk) or both arms (double waiter’s walk).
• Suitcase Carry: Similar to the farmer’s walk but with weight carried in one hand, the suitcase carry challenges the core to stabilize the body. This is a great exercise for improving overall core strength and balance.
• Offset Carry: This variation involves carrying different weights in each hand, such as 40 pounds in one hand and 60 pounds in the other. It places additional stress on the core, requiring more stabilization.
• Duck Walk: The duck walk targets the legs and glutes. If clients struggle to squat low, they can adjust their range of motion but should aim to engage their glutes and quads as much as possible.

Weighted Pack Carry

• Bear Hug Carry: The bear hug carry involves holding a weighted object like a medicine ball or sandbag close to your chest. This exercise strengthens the quads while engaging the core and upper body.
• Shoulder Loaded Carry: As the name suggests, this exercise involves carrying a weighted object over the shoulders. It primarily targets the shoulder muscles and engages the core for stability.

Hex Bar Carry

• Zercher Walk: This exercise involves using a hex bar, with the weight resting in the crook of the elbows. The Zercher walk works both the upper and lower body, improving strength and stability.

Sled Exercises

• Sled Push/Pull: Sled exercises are excellent for improving full-body strength and stability. You can increase the difficulty by incorporating hill sprints or adding more weight to the sled.

How to Progress with Loaded Carry

Once your clients become familiar with loaded carry exercises, you can help them continue progressing by incorporating the following strategies:

1. Vary Distance: Increasing the distance of each carry will help improve endurance and stamina.
2. Vary Weight: Gradually increasing the weight used in each carry will challenge the muscles and build strength.
3. Vary Exercises: Incorporating different carry variations helps target various muscle groups and prevents monotony in training.
4. Combine Exercises: Pair different loaded carry movements, such as doing a farmer’s walk with a sled push, to create a more challenging and full-body workout.

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Loaded Carry Safety

As with any exercise, safety should be a top priority when performing loaded carry exercises. Ensure that your clients are using proper form throughout the movements. Here are a few tips to ensure safety:

• Start with a neutral posture and a tight core.
• Keep the back straight and face forward during the exercise.
• Take smaller, controlled steps to avoid overextending.
• Maintain full-body tension throughout the movement to reduce the risk of injury.

For younger athletes, avoid carrying heavy weights across the shoulders to prevent back strain.

Loaded carry exercises are a fantastic way to improve full-body strength, stability, and endurance. By incorporating them into your workout routine, you can enjoy a variety of benefits, including better posture, increased muscle mass, and improved injury prevention. Whether you’re looking to build muscle, enhance athletic performance, or simply increase your work capacity, loaded carry is an excellent addition to your fitness program.