Why you should do loaded carries

Loaded carries (the classic farmer walks and all the variations you can think of) don’t often get the credit they deserve. These exercises are extremely effective total body strength, core stabilisation movements that help you get stronger and move better. Here’s why.

The major benefits of loaded carries

Injury prevention

Core and hip stability are essential when it comes to moving safely and preventing injuries. Loaded carries help you develop your core strength but also awareness of your spine which in turn help you improve your posture when performing other weight lifting exercises.

Muscle gain

Loaded carries make you spend time under load, tensing your entire body. This is the Time Under Tension factor which is key for muscle development.

Central Nervous System adaptation

Loaded carries train your central nervous system to handle heavy loads and recruit more muscle fibres at once which helps you produce more strength. You will get stronger and develop a better bracing technique which will not only help you in the gym but also in your daily activities.

Better grip strength

Another benefit of loaded carries is that it trains you to squeeze your hand to carry a weight which therefore will increase your grip strength in your everyday life to carry things but also in the gym (very useful for deadlifts).

How about overhead carries?

Overhead carries offer their own benefits and enhance some of the ones we’ve previously talked about such as core strength but they also offer their own

Better Overhead Stability

Overhead carries help you increase your strength in an unstable situation (walking with a weight above your head).

Targeted muscle development

Your upper trapezius, shoulders and core will develop as a result of holding weights overhead for a period of time. This time under tension is what encourages hypertrophy (muscle growth) and strength gains.

How about unilateral carries?

Unilateral carries are excellent to develop core stability and resistance to rotation as you’re walking with one side loaded.

Loaded carry variations for beginners

Head over to the exercise library to watch these loaded carry exercise tutorials and read the pro tips on how to perform 4 variations for beginners: the classic farmer walk, the overhead walk and their unilateral variations.

I highly recommend using kettlebells rather than dumbbells especially for overhead carries. Kettlebells will help you keep your wrist stable and therefore all your joints aligned from your shoulders to your wrists.