Loaded Carries: The Underrated Strength Training Move You Should Be Doing

Many of us love to sweat it out at the gym, and strength training is one of our preferred workout techniques. However, how often do you think beyond the usual squats or deadlifts? When discussing strength training, loaded carries aren’t to be missed. Loaded carries are one of the simplest, most effective strength-training exercises. You pick up something heavy and walk with it, and your entire body gets stronger.  If you think loaded carries need huge equipment or heavy investment, let us burst the bubble. You need neither fancy equipment nor a complicated technique for loaded carries, just raw, functional strength.

Loaded carries are super effective, yet they do not get as much attention as deadlifts or squats. But if you want better grip strength, core stability, strength, and overall power, include this exercise in your routine.

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What Are Loaded Carries?

To decide whether loaded carries deserve a spot in your fitness regimen, you must first understand them. Loaded carries involve lifting and walking with a weight over a set distance or time. Simply put, you lift the weight of your choice, walk a desired distance, or for a specific targeted time.

This dynamic movement engages multiple muscle groups simultaneously, making it a comprehensive full-body exercise. Loaded carries come in several types, and the variations include the Farmer’s Walk, Suitcase Carry, and Overhead Carry. Each offers unique benefits and targets different muscle groups.

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Key Benefits of Loaded Carries

Here are a few of the several benefits that loaded carries offer:

1. Full-Body Strength Development: Loaded carries involve the core, shoulders, back, and legs, promoting overall strength. This exercise is particularly effective in enhancing core stability while maintaining an upright posture.
2. Grip Strength and Endurance: Carrying heavy loads strengthens your grip and improves hand and forearm strength. Loaded carries also help prepare your muscles for various daily activities.
3. Core Stability and Posture Improvement: When you carry weight and walk, your core muscles help stabilize the spine. This makes your posture better and reduces the risk of back injuries.
4. Athletic Performance and Injury Prevention: Including loaded carries in your routine helps boost performance and prevent injury. It improves movement efficiency and strengthens the muscles.
5. Fat Loss and Conditioning: Including loaded carries in your regimen can boost your metabolism and help improve your heart health. This also aids in fat loss and promotes overall conditioning.

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How to Perform Loaded Carries Correctly

Here’s how to do loaded carries safely and effectively:

1. Pick Up the Weight: Make sure your grip is firm.
2. Align Your Body: Align your body so that your shoulders, ribs, and hips are stacked over each other.
3. Brace Your Core: Involve your core muscles, this helps maintain stability.
4. Maintain Controlled Steps: Ensure you start small and align by keeping your feet.
5. Complete the Distance or Time: Continue the carry for the prescribed distance or duration.

Avoid common mistakes such as slouching, overstriding, or allowing the weight to pull you off balance.

For a quick video tutorial on loaded carries, check this out: Loaded Carries | The Right Way

Best Variations of Loaded Carries

If you wish to start loaded carries, but are unsure about the right one to choose from. We will help you understand various loaded carry types and how to practice them for maximum effectiveness.

Farmer’s Walk

Hold the same weights in each hand at your sides and walk forward. This loaded carry variation is the farmers’ walk that increases grip and overall strength.

Equipment: Dumbbells, kettlebells, or farmer’s walk handles.

Steps:

1. Stand between the weights (dumbbells, kettlebells, or farmer’s walk handles) with hip-width apart
2. Squat down and hold the weights
3. Lift the weights by extending your hips and knees and keep your back straight.
   Walk forward in a controlled fashion, staying
4. Upon reaching the intended distance, place the weights on the ground

Suitcase Carry

Hold a weight in one hand, keeping the other side unweighted. This loaded carry variation challenges the core and improves lateral core stability.

Equipment: Dumbbell or kettlebell.

Steps:

1. Stand upright with feet hip-width apart, holding the weight in one hand beside you.
2. Engage your core to prevent leaning towards the weighted side.
3. Walk forward steadily, maintaining an upright posture.
4. After covering the desired distance, switch the weight to the other hand and repeat.

Overhead Carry

Lift the weight overhead with arms fully extended and walk. This variation, overhead carry,  is excellent for shoulder stability and improving posture.

Equipment: Dumbbell, kettlebell, or barbell.

Steps:

1. Fully raise your arms and press the weight(dumbbell, kettlebell or barbell) overhead.
2. Keep the biceps close to your ears and engage the shoulders.
3. Keep your core tight to avoid arching your back.
4. Walk forward slowly, and maintain the weight’s position overhead.
5. Walk 20-40 feet without arching your lower back.
6. Once you cover the distance, lower the weight safely.

Goblet Carry

Hold a weight close to your chest with both hands. This loaded carry variation is called goblet carry as it is similar to holding a goblet. This carry focuses on core strength and upper body endurance.

Equipment: Kettlebell or dumbbell.

Steps:

1. Hold the weight with both hands at chest level, with elbows pointing downward.
2. Stand tall with feet hip-width apart.
3. Adjust duration depending on load.
4. Walk with a heavy weight for one minute.
5. Take a lighter weight and walk for two minutes.
6. Do 3-5 Rounds. Do the carry for the given time, and rest for one minute between rounds.
7. Use as a Finisher or Core Exercise. Add it at the end of your workout or as part of a circuit for core strengthening.

Kettlebell Single-Arm Racked Carry

The kettlebell single-arm racked carry is a great exercise that helps build core strength and stability, builds grip, and promotes good posture.

Steps:

1. Hold the Kettlebell in a racked position, with your elbow bent and weight resting on the forearm and upper chest.
2. Keep your torso upright, and shoulders down. Do not lean on the side.
3. Take small, steady steps, with a good posture.
4. Complete the distance or time on one side, then repeat with the other arm.
5. Try repeating for 3-5 rounds, and ensure you rest between the sets.

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How to Incorporate Loaded Carries into Your Workouts

Loaded carries are versatile and help people significantly. These are easy to adapt and can fit into any routine, whether you’re strength training or focusing on conditioning:

• If you are a beginner, consider doing 3 sets of 30-50 feet with moderate weight.
• If you are on an intermediate level, 4 sets of 40-60 feet with heavier weight are a good option.
• An advanced athlete or sportsperson can include 5 sets of 60+ feet or longer duration carries.

Pro Tip:

Combine deadlifts and farmers walk to boost grip and posterior chain strength.
Include squats combined with goblet carry to improve lower body core and control.
Pair overhead press with overhead carry to promote shoulder stability.

Who Should Be Doing Loaded Carries?

Loaded carries are for anyone looking to build strength, endurance, and stability.

It is particularly useful for:

• Weightlifters & Powerlifters: Improves core bracing and grip.
• Functional Fitness Enthusiasts: Mimics real-world strength needs.
• Beginners: Easy to practice by beginners and loved for its scalability.
• Athletes: Promotes functional strength for sports performance.

Remember, you must adjust weight, distance, and intensity while doing loaded carries based on fitness level.

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Final Thoughts

Loaded carries are as crucial as any other strength training technique. Loaded carries might not be flashy, but they are one of the most effective exercises you can do. They build real-world strength, build core stability, and improve grip power, all this with minimal equipment. Here’s your chance to start them, now!

We are sure that you will love this easy and effective exercise. Do let us know in the comments below!