Loaded carries are the missing element in many training programs. Add one of the variations below to your weekly plan and watch your overall strength and conditioning skyrocket.
But first, a few rules on form:
- Spinal position should never deviate from neutral. If you can't maintain a stable spine without uncontrolled flexion and extension, decrease the weight.
- Limit rocking, swaying, or anything else that resembles Lindsay Lohan at a roadside sobriety test.
- Keep the spine tensed along with the abdomen, but ensure you can still perform forced powerful breathing and move your legs.
1 – Shoulder Carry
Work with carrying greater than 70% body weight or more.
2 – Two-Barbell Farmer's Walk
50% of deadlift max weight or more.
3 – Heavy Sled Push
Two times body weight (dependent on friction of surface being used).
4 – Barbell Suitcase Carry
Work with a weight of 25-40% of max deadlift weight.