Now, I know you’re probably thinking I’m high or something but let me explain. I’m not just talking about regular old walking on a treadmill, or down the sidewalk. I’m talking about some next-level type walking, walking that can build strength, muscle, and blast fat all at once.
I’m talking about Loaded Carries.
What Are Loaded Carries?
Loaded carries were popularized by world-renowned strength coach Dan John, who called them a “game changer”, and that they should be a regular part of any athlete or strength competitors training program.
Loaded carries are very simple to perform. Take an implement (barbell, dumbbell, kettlebell, weight plate, etc.), walk with it, and congrats, you’re doing a loaded carry.
For as simple of an exercise as it is, you rarely see it being performed in most commercial gyms. And for all the benefits that loaded carries provide, that’s really a shame.
Well today, we’re going to change that.
Benefits of Loaded Carries
First off, loaded carries are great for creating healthy shoulders. This is because when you carry something, it allows the shoulder blade to sit back in a natural position and activate the muscles surrounding it. This helps improve posture and stability.
Carries are also great for building size and thickness in the upper back. These muscles are mostly made up of slow-twitch fibers, which means they grow best with a lot of time under tension (TUT). And holding something for an extended period of time creates a lot of tension in these muscles.
Improved Grip Strength
Carries are great for improving grip strength. Why is this important you ask? Well, grip strength has a direct carryover to all other parts of your training. Grip is often a limiting factor in a lot of exercises so a stronger grip leads to a stronger everything.
One of the biggest benefits of carries is their ability to build strength and stability through the core. In order to maintain proper posture during the exercise the abs, obliques, and hips all must work together to maintain good form.
Unilateral carries, where you only have an implement in one hand, also add in an anti-rotation and flexion element because the muscles of the core must work extra hard to resist rotating and flexing to the one side.
Wanted to Learn more? Our FREE Weekly Intro to Kettlebell Strength Training covers the basics of Kettlebell Training and provides you with a FREE Loaded Carry Training Program for home usage. So grab life by the bells and sign up HERE!