Loaded Carries

Moving a tonne of iron versus moving a tonne of people are two different tasks. It’s why as sport science has progressed, training has increasingly more sport specific; and tools such as Aqua Bags and Kettlebells have become more popular. In the 80’s and 90’s, the concept of training with instability arguably went too far, leading to the proliferation of physio balls everywhere at the expense of lifting fast and / or heavy (fine in a rehab setting, athletes not so much). Loaded carries are an excellent cover-all-bases movement, most notably used for improving conditioning, strength/endurance, core and grip strength.

Notable Variations

Farmers Walk

The first variation most people associate with loaded carries. Ideally, these are performed using specifically designed Farmers Walk handles. With different handle heights, they are easier to pick up and handle, and can hold up to 250kg in weight (good luck finding 125kg dumbbells). Alternatively, any apparatus that can be held can be used (dumbbells, barbells, kettlebells, etc).

Suitcase Walk

See above, but using one side at a time. This variation will
reduce the weight you can handle, but increase your core activation
drastically, as your torso works to prevent lateral flexion and rotation.

Loaded March

One of the first issues you’ll hear from people is that they
don’t have the space necessary to perform a loaded carry, especially if they
train in a commercial gym or small home gym. Enter the loaded march. Rather
than walking from A to B, simply march on the spot, bringing your knees towards
your chest. You will lose out on some hamstring work and this will not carry
over as well for running for obvious reasons, but this variation is a practical
solution for those working with a confined space.

Rack Walk

Hold a kettlebell (or kettlebells), power bag or other apparatus rested on your shoulder in the front rack position. This will decrease the amount of weight you can handle, as the load shifts from your legs to your upper body stabilising the weight.

Trap Bar Walk

You can use any bar for a loaded carry, but a Trap Bar is an excellent fit given you are placed at the centre rather than behind the line of gravity. Our Trap Bar 2.0 is even easier to use for carries given the removed bar at the back leads to increased ease of movement.

How to Use Carries For…

Strength

Load up on weight and shorten the distance. Ideal variations
are the Farmer’s Walk and Trap Bar Walk. Straps are optional for developing max
strength but obviously should not be used if you wish to improve your grip.

Hypertrophy

See above but increase the distance. Upping the time under
tension will place a lot of load on the upper back in particular, but carriers
are excellent for loading the whole body (your legs propel you forward, your
core must stay upright the same as during a squat or deadlift in addition to
the semi-single leg work, and there is a significant demand placed on the upper
back and arms).