Loaded Carry Exercises: Top 10 Variations for Functional Training
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Loaded carries are a simple family of exercises that are valuable for lifters at every level.
Loaded carry exercises are supremely functional - you simply move weight around from one place to another. Each combination of the type of weight you use and how you carry it will yield unique benefits.
Loaded carry benefits include an increase in grip strength and endurance, total body work capacity, core strength, and muscle building through the arms, shoulders, and traps.
In this video, I show you the main loaded carry variations, and maybe some you haven't seen including: farmer carry, suitcase carry, bottoms-up kettlebell carry, waiter carry, sandbag carry, Zercher carry, pec stick carry, and more!
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0:00 What are loaded carries?
1:33 Farmer Carry
1:56 Suitcase Carry
2:09 Overhead Waiter Carry
2:34 Rack Carry
2:46 Goblet Carry
3:00 Bottoms-up Kettlebell Carry
3:25 Sandbag Bear Hug Carry
3:43 Zercher Carry
3:51 Pec Stick Carry
4:05 Ruck Walk
4:18 Programming Loaded Carries
5:23 Like and Subscribe ;)
Zack Henderson is a strength coach in Nashville, TN.
He enjoys working with students of all skill levels to become stronger than they ever thought possible.
Пікірлер: 18
Bottoms up carries FTW! Great video with some great ideas on how to incorporate more carries into training.
Nice video! Very balanced & common sensical advice...
@ZackHenderson
2 жыл бұрын
Thanks Shantanu!
Uno de mis ejercicios favoritos es el farmer carry
It's crazy how the WTH effect is. Here in Brazil, our drinking water comes almost exclusively from 5 gallon water jugs. I've been training with kettlebells for a full year now, and although I admit to have neglected carries - my training is basically one of each push,pull,squat and hinge -, just the other day I tried lifting two of those by the neck at the same time and carrying them from the kitchen to the back room, a good 35 to 50 feet, and I was extremely impressed by how good and stable that felt! And to think delivery guys do that all day long, five days a week. That's insane grip strength. Anyways, kettlebell have changed my life for the better, and I've learned a lot from you, Mr Henderson. Your videos are always great and very educational. Thanks a lot.
@ZackHenderson
2 жыл бұрын
Carry performance is a great training metric in my opinion. Keep up the good work and thanks for watching!
I was trying the farmer carry at the gym the other day - In Brasil - and the instructor - who was ignoring everyone else at the gym with bad execution - stopped me to ask if I was doing the right exercise and if I was not supposed to squat or whatever with that weight. haha
@ZackHenderson
9 ай бұрын
Funny how that happens.
Great vid. What are your thoguhts on doing farmer carries with straps. I find it lets me focus on fatiguing back muscles more than grip and use them here and there
@ZackHenderson
6 ай бұрын
If you’ve *already* got a monster grip/forearms and just want more trap stimulus, I can dig it
Great video as always. Question: How can we use loaded carry exercises for aerobic endurance? Thank you
@ZackHenderson
7 ай бұрын
I say this with all sincerity - walk longer.
You the man coach!!! You should be top 5 for BW / KB on YT..too bad you aren’t a sellout or have t*ts
@ZackHenderson
Жыл бұрын
Thanks for your support. We'll get there despite the chest hair.
What would be the best way to add carries to s&s training? What kind of carries and how to progress, so it would complement s&s
@ZackHenderson
2 жыл бұрын
I’d stick to farmer and rack walks. In the interest of minimalism, just wave the load for 5 minutes.
Great sir Sir when you lift weights your broken leg doesn't pain Please reply me sir
@ZackHenderson
2 жыл бұрын
It does occasionally