Loaded Carries: Why You Should Be Doing Them

     With all the Instagram fitness influencers out there these days, I would think that I might see more loaded carry variations on their "stories" and "images". Loaded carries are brutal and work like magic on the individual, both physically and mentally. I wondered why I didn't see them on the fitness influencers' stories, but then I realized why. It's not their fault at all. Loaded carries aren't sexy, flashy, or even much fun when you're working hard. They don't attract much attention. No, loaded carries are simple, humbling, and direct; boring to watch but they deliver hard-to-beat results. Oh and even though they might be boring to watch, they definitely aren't boring to do. Loaded Carries demand a high level of concentration to ensure they are performed properly and safely. They also allow for many variations. You are only limited by your imagination.

    With that being said, here are three of my favorite forms of loaded carries that will tax your full body and ensure you get in a fantastic workout.

1. Farmer Carry/ Farmer Walk - 

    You've seen it or you've heard it (or maybe a combination of both). That term referred to as "Farmer's Strength", usually applied to an individual who maybe doesn't look like the freak bodybuilders you see on the "'Gram", but has the strength you would picture that freak bodybuilder wielding. The Farmer's Carry is named so aptly because these loaded carries are simple in nature and will give you that coveted "Farmer Strength". All you do is pick up a heavy loaded object in each hand and walk. As far as you would like to. And then walk back. Simple and, as anyone who has ever done farmer carries/walks before will tell you, sinister. Farmer's walks start with deadlifting the weight off the ground, then having to stabilize your entire core musculature as you walk. Your grip, forearms, and traps will be significantly taxed during the carry, and your core will be working overtime to stabilize your body with each step you take. The best part about farmer carries is their simplicity and versatility. They require little to no warmup and can be done with heavy weights for sprint distances, or lighter weights for longer, conditioning style work. 

Pro-Tip: Focus on keeping your shoulder blades down and back and not allowing your shoulders to rotate inwards with the weight. Keep your lats tight to your body and squeeze the weights hard, focusing on your grip strength. Don't let the weights drag against the side of your body/legs.

2. Overhead Carry - 

    Overhead Carries are amazing for your shoulder stability and triceps (particularly the largest muscle of the tricep, the long head), as well as targeting your upper and mid traps. Overhead carries can be done by walking with a loaded barbell overhead or walking with a loaded implement in each hand overhead. You can load both hands overhead, or, if you are looking for something particularly hard on the core, try doing a single-arm overhead carry. Just as with farmer carries/walks, the loaded overhead carry can be done with a range of lighter or heavier weights depending on the workout stimulus you are looking for. Focus on engaging your 

Pro-Tip: Focus on pushing up into the weight as you hold it overhead. This will better engage your shoulders, triceps, and traps and help prevent potential injury to your rotator cuff muscles due to lazy, lackadaisical shoulders engagement.

3. (Single Arm) Suitcase Carry - 

    Suitcase carries are the bomb for building incredible core stability. They are performed just like you would be walking with a suitcase down Mainstreet. However,  this suitcase weighs a significant amount more than the leather suitcases you see lawyers walking to their offices with, and in turn, you will be forced to stabilize your midline to prevent this heavy "suitcase" from dragging you to its side. Your obliques and abdomen will be on fire if you are doing this carry correctly.

Pro-Tip: Focus on maintaining balance. Do NOT let the weight drag your shoulders out of alignment, and focus on holding the weight away from your body by engaging your grip and tricep as much as possible. Do not let that weight drag on your leg/body.

Looking to build up your home gym? Want to Invest in some weights to get started on your own carry variations? Check out my favorite fitness equipment manufacturers, Kettlebell Kings and Rogue Fitness, for all your fitness needs!