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.

Related: Training Variations for Mass Gain

Related: Timed Carries for Traps, Arms & Core