TRANSFORM your TRAINING with LOADED CARRIES

Farmer’s carries and other loaded carries are excellent exercises to include in a workout program because they provide a wide range of benefits that go beyond traditional strength training. Here’s why they are valuable:

1. Improved Grip Strength

• Holding heavy weights challenges your grip, which translates to better performance in other exercises like deadlifts, pull-ups, and rowing. A stronger grip is also useful in daily life and sports.

  
  

2. Full-Body Strength

• Carries engage multiple muscle groups simultaneously, including your core, shoulders, arms, legs, and back. This makes them a highly efficient way to build overall strength.

  
  

3. Core Stability

• Maintaining proper posture while carrying heavy weights activates your core muscles, improving your stability and balance. This translates to better posture and reduced risk of back pain.

  
  

4. Functional Fitness

• Carries mimic real-world activities, such as carrying groceries, luggage, or other heavy items. This makes them highly practical for improving daily movement patterns and functional strength.

  
  

5. Cardiovascular Conditioning

• When performed with heavy weights over longer distances or for time, carries can significantly elevate your heart rate, providing a cardiovascular workout alongside strength training.

  
  

6. Injury Prevention

• Carries strengthen stabilizing muscles and connective tissues, reducing the risk of injuries during other lifts or in everyday activities.

  
  

7. Posture and Alignment

• The exercise reinforces proper body alignment and teaches you to maintain an upright posture under load, which is crucial for both athletic performance and joint health.

  
  

8. Scalability and Variety

• Carries can be easily scaled to different fitness levels by adjusting the weight, type of carry (e.g., farmer’s, suitcase, overhead), or distance. This versatility keeps workouts challenging and interesting.

  
  

9. Mental Toughness

• Carries test your ability to endure discomfort while maintaining good form. They build mental resilience and discipline, qualities essential for progressing in fitness.

  
  

Types of Carries - Watch the video below for a number of different variations:

How to Incorporate Carries:

• As a Finisher: Perform carries at the end of your workout to target endurance and grip.

• Part of a Circuit: Include carries in a metabolic circuit for a full-body challenge.

• Standalone Conditioning: Use carries as a primary conditioning tool with heavy weights and longer distances.

  
  

Including carries in your routine adds functional strength and variety, complementing both strength and conditioning goals.

Let me know if you have any questions.