10 Loaded Carries to Build Strength

The strength training program I have laid out for you is a good foundation to build upon. If during your time during strength building you notice that you can lift more and more, but you just cant seem to get over a slump. Or you hit a wall. Loaded Carries will be the thing to get you through that slump or over that wall.

            Loaded carries have huge benefits to you. Essentially what you do is you pick up something heavy and instead of setting it right back down, as you normally would at the gym, you go for a walk with it. Carries help you by continuing muscle gains by working them in new ways, targeting fat loss and increasing total body strength. It also helps to develop core and grip strength, that are important for heavy lifts and Olympic lifts.

The Top Ten Loaded Carries

1.      Yoke Carry: Lift to move the most weight. You use a barbell on your back, as during a squat, with weights hanging from it then walk forward.

2.      Farmers walk: Pick up two equal weighted objects and walk forward.

3.      Suitcase Carry: Pick up one weight and walk forward.

4.      Barbell Zercher Carry: Carrying the weight, on a barbell in the crook of your elbow and walking forward.

5.      Barbell Overhead Carry: An overhead press with a barbell at the peak of your lift walking forward.

6.      Barbell Rack Carry: A front squat hold with a barbell walking forward.

7.      Duck walk: Holding an object between your legs and walking with it. Imagine picking up a beer keg and walking with it.

8.      Bear Hug: Involves wrapping your arms around an object and lifting it to chest height and holding it securely by pressing it against your chest. Do not clasp your fingers together in the front.

9.      Fireman’s Carry: Picking a person, or weighted doll, over your shoulders and walking with them. It is very useful for fire-fighters.

10.  Sled pulls: Put some weight on a small flat object with a rope on it and pull it using your lower and upper body.

Loaded Carries can be used in anyone’s fitness plan. If your training is based on endurance, use light loads and longer carries. If your training is based on core stability and strength, use some harder variations of the carries. No matter which way it is you will see remarkable improvements in grip and core strength, along with endurance.