11 Loaded Carry Exercises That Develop Real World Strength
The loaded carry does more to expand athletic qualities than any other single thing I've attempted in my career as a coach and athlete. And I do not say that lightly.
-Coach Dan John
We all know the benefits of hinging, squatting, pushing ad pulling heavy objects. Carrying heavy things has recently gained popularity and is about as natural and 'functional as we can get in the weight room. Not only does it stress the entire body, but it translates incredibly well into grappling and fighting.
Controlling positions on the ground, in the clinch, fighting for wrist control, scrambling against the cage, fighting for takedowns and other positions require you to move and manipulate your opponent with the type of strength and power that heavy carries can provide.
Needless to say, they are a welcomed addition to ALL of our athletes' programs.
Symmetrical Loads
Symmetrical Loads are carried using both arms and is relatively centered between the left and right sides of our body. We can change the implement and load placement to challenge our bodies in different ways.
Hex Bar Farmer Carry
Double KB Farmer Carry
Double KB Racked
Sandbag Front Carry
Sandbag Overhead Carry
Double KB Overhead Carry
Asymmetrical Loads
Weight is carried on one side of the body and forces us to resist leaning, rotating or compensating. This forces our bodies to brace throughout the torso, hips, shoulders, etc and is an incredible way to challenge ourselves in our workouts.
Suitcase Carry
Single KB Racked
Sandbag Shouldered
KB Bottoms Up
Single KB Overhead
These are just a few variations that you can experiment with. You can also use heavy bags, stones, partners and other odd objects to get the result you desire. Try adding carries to your workouts for a few weeks and let us know how it goes.
Corey Beasley is a strength coach, founder of Fight Camp Conditioning and has worked with a variety of fighters and grapplers, ranging from youngsters to World Champions.
What is your favorite "Carry" Exercise?
