Get Strong Just by Carrying Something

Loaded carries are probably one of the simplest and most effective exercises there are.  They are also one of the basic movements we perform on a daily basis.  We constantly pick stuff up and carry it throughout the day.   Now it may not always be a refrigerator or a huge boulder unless you work in some kind of labor position, but you are still carrying something every day.  This is why loaded carries should be included into everyone’s training.  Some benefits of loaded carries are increased strength, size, conditioning, and fat loss.  The reason loaded carries are so effective is that we try to carry a maximum load as far as we can before setting it back on the ground.  The longer we are able to carry the load the stronger we will get.  This is called time under tension which you may have heard about.  So not only will you get stronger the longer you are able to carry the load, but you will also increase your muscle size as well.

 Now think about the muscles involved on a loaded carry which one’s are we using?  Well if you answered just legs you are wrong.  Every muscle in your body is being used to help you carry that load across a certain distance.  The longer you carry that load the more you will start to notice and feel muscles you never knew you had.  This is the beauty of the loaded carry and effect it has on training your body.  Loaded carries are self-correcting as well.  Which means the heavy load you are using will force you to use good form otherwise it will be a short trip as you will be quickly setting the weight back down on the ground.  Didn’t I mention something about conditioning and fat loss?  Yes indeed I did.  Pick up a heavy weight and carry it as far as you can without putting it down and you will notice your lungs are on fire from gasping for air.  Don’t believe me give it a try and see for yourself.   Like Dan John and others we believe this is one of the best fat loss solutions out there.  Dan even created an infomercial about it and what he says is “pick up a heavy weight carry it as far as you can, thank you I will now take your money”. 

So I can see you are ready to start carrying around some weight transforming your body if not you may go back to your bon-bons and Oprah reruns.  Well for those of you that are ready here are a few different variations for you to try. 

Kettlebells loaded carry complex:

1.)    Grab 2 kettlebells carry them overhead for 25 meters or more

2.)    Then perform 5 double push presses

3.)    Keep the kettlebells in the rack position against your chest and walk back 25 meters

4.)    Now perform 5 double front squats

5.)    Lower the kettlebells to your sides and perform a farmers walk back down for another 25 meters

6.)    Finish with 5 double cleans or long cycle then you can rest and put the kettlebells down

*Once you pick up the kettlebells you cannot set them down until after you have finished your 5 cleans.  This can be done with only one kettlebell as well, just do one whole side first before moving on to the other.

Sandbag loaded carry complex:

1.)    Perform 5 sandbag clean and press

2.)    Carry the sandbag in a front loaded position and walk for 25 meters

3.)    Perfrom 5 sandbag front squats

4.)    Carry the sandbag back for 25 meters

5.)    Rinse, recycle, repeat for as many rounds as your heart desires

*Obviously you will be setting the sandbag down on the ground during the clean and press.  Do not set the sandbag down during the carry and squats.

Triple pleasure loaded carry

1.)    Grab a backpack and put some weight in it, use a bodyweight vest, or put some chains around you

2.)    Grab a harness and attach a sled, tire, car, etc. to you

3.)    Pick up a heavy pair dumbbells, kettlebells, anvils, etc.

4.)    Now just go for a walk with all 3 as far as you can

*If you don’t have a harness and still have something to push, carry the heavy weights with the backpack on you first.  Then drop the weights keep the backpack on you and then push the object you have.  Just keep going back and forth between the two.

So there you have it a few different variations for you to try.  You can do these for a certain amount of sets or go for time and see how many rounds you can get within a certain time period.  Add these to your training sessions at least 1-2 times a week and you will witness firsthand the benefits of loaded carries.

Real World Strength

What is real world strength you ask?  Real world strength is having the ability to take on any task physical or mental at any time.  At a moment’s instance we need to be able to sprint, jump, crawl, climb, lift, carry, fight, etc.  In the real world there is no set amount of sets or reps with adequate rest in between.  You have to carry out a given task until completed and that could be a few minutes or the whole day.  We have no time warm up in the face of an accident or unseen danger.  You have to be agile and mobile to be able to react and move quickly or suffer the consequences.  At the same time if we have poor agility and mobility then when it comes to moving quickly you will more than likely injure something. 

Real world strength could be something as simple to carrying groceries up a flight of stairs to helping someone from drowning in a freezing lake.  Real world strength is unique to each individual and their daily habits and profession.  Think about your profession and the task it involves and what you need to get through a successful day.  I say successful because you should be striving to get better every day and not just going through the motions.  Now think about those tasks are they more physical or mental.  For most people it is mental as they are constantly sitting all day and having to use their brain a lot.  For others their jobs are more physical as they are more labor intensive. 

Here is something most people don’t know and that is getting stronger physically will also make you stronger mentally.  So by getting stronger the office worker will be to be more productive and have more energy and not be drained at the end of the day.  The laborer will also be more productive and will notice that they do not need as much rest as they once did.  You see when you strength train properly you push yourself into the state of being uncomfortable and a strong urge to quit suddenly appears in your thoughts.  It is that moment when the mental training begins and you can either give up or you can take on this new discomfort and fight through.  This is how we become stronger mentally from strength training by pushing ourselves to do something we once thought in our minds was impossible.  The most successful people in the world are mentally strong as they are able to take on any challenge and risk knowing full well there is going to be a long treacherous road ahead of them.  Some physical benefits the office worker will gain from strength training is going to be improved posture, no more back pain, and they will sleep better at night.  The physical benefits for the laborer is that his joints will feel better, more stamina throughout the day, and no more aches and pains.

This is what real world strength is all about and that it is being able to function and move pain free and while having tons of energy to enjoy and live life.  After isn’t that what it’s all about it?  Having the strength to lift some object off another person or being able to carry your kid for 3 miles if need be is real world strength.  Taking a 5 hour test or being able to concentrate on work in a room full of distractions is real world strength.  So when you train, train to become stronger both physically and mentally.  Make sure incorporate sprinting, crawling, climbing, jumping, carrying odd objects, and mobility into training sessions.  Also make sure you work the basic movements of pushing, pulling, hinging, and squatting.  One thing you should incorporate into training as well is learning how to defend yourself, this is just one thing everyone should know how to do.  You should be able squat, sprint, climb, do push ups, carry an object, and crawl with ease. Remember in life there is no prep time or ideal situations just the fact that you will need to have the strength to be able to react and move quickly.

A Complete Workout with Just One Exercise

Clean, Squat, Press

 If you had to choose just one exercise to do this would be it.  With the complex movement of the clean, squat, and press you can train the whole the body in minimal time.  This complex covers each of the 4 main movements push, pull, squat, and hinge.  You can build enormous strength and size with just this movement.  Also you will need to buy some new pants or get some suspenders, because your pants won’t be able to stay up from all the fat you have burnt off.  What makes this movement so effective is that you are constantly changes levels between major lifts.  All of your muscles will be working overtime on each rep you take as well.   In this movement you also spend a lot of time under tension which will make you stronger and build muscle.  You will also notice that your lungs will be on fire after just a few reps.

 How does one perform this wonderful movement you ask? 

1.)    Clean the kettlebell up to the rack position

2.)    Keep the kettlebell in the rack position and then perform a front squat

3.)    Lock out the legs and then press the kettlebell overhead

4.)    Lower the kettlebell back to the rack position and repeat the process all over with the clean

Now this exercise can be performed with one or two kettlebells.  You can also perform this exercise with a barbell, sandbag, rock, lamb, etc.  For the kettlebells start with one master the movement and then move on two kettlebells.  The exercise will humble you all over again when you make the switch to two kettlebells. 

How many sets and reps should I do?

Here are two different variations for you to try.

1.)    Ladder method – do 1,2,3 reps or 2,3,5 reps or even 1,2,3,4,5 reps and then pick between 3-5 sets .  For example: do one rep set the bells down rest and then do two reps.  Once you get to 3 reps that is one set and now you get start all over back at 1 rep.

2.)    Time – just pick a rep range between 2-5 reps and then pick a time limit between 10-30 minutes.  Just see how many rounds you can get with good form in the time set.

Just a few side notes make sure that each movement has been completed before moving on to the next we want quality movements here, not fish out of water.  Easiest way to do this is take a breath between each movement.  So clean the kettlebells up into the rack position and take a breath.  Get set and then perform your front squat.  Once you have stood up from your front squat take another breath.  Get set again and then press the kettlebells up overhead we want to make sure we are pressing the kettlebells from a dead start with no momentum.  Once overhead lockout the arms and take another breath and lower the kettlebells back to the rack position where you can take one more breath before going back into the clean.  The breaths in between the movements will help slow down the movement so that each rep performed with good control.  It will help you relax and focus as well.  So give it a try and quickly you will see why this movement is so effective in such little time.