A weighted carry is the ultimate, all-in-one exercise you can add to just about any routine. People that perform weighted carries benefit from the enhanced total body strength, postural control and grip strength as well as the vast amount of calories it expends. This is because you’re using every muscle in your body to complete your given task/exercise – not to mention the increased mental fortitude and CNS benefits one experiences from regularly doing heavy weighted carries. Here are my top five you should add to your routine!
1. Dumbbell Farmer’s Walk
- After gripping the dumbbell handles, lift them up using good form (typically squat/deadlift movement pattern), keeping your back straight and your head up, with a slight retraction of the scapula.
- Walk taking short, quick steps, and don’t forget to breathe. Move forward for the distance prescribed.
2. Front Rack Goblet Carries
- Grab the kettlebell by the “horns,” and lift it up using good form (typically squat/deadlift movement pattern), keeping your back straight and your head up, with a slight retraction of the scapula.
- Walk taking short, quick steps, and don’t forget to breathe. Move forward for the distance prescribed.
3. Pinched Plate Carries
- Using two Olympic plates, grab the edges with palms in contact with plates and lift them up using good form (typically squat/deadlift movement pattern), keeping your back straight and your head up, with a slight retraction of the scapula.
- Walk taking short, quick steps, and don’t forget to breathe. Move forward for the distance prescribed.
4. Waiter’s Walk (either with two dumbbells or one)
- After gripping the dumbbell handles, lift them up using good form (typically squat/deadlift movement pattern). Curl them (or clean them, depending on how heavy they are and how well you perform the dumbbell clean), then press them overhead to lockout. Keep your back straight and your head slightly forward, and shrug and maintain contraction in your shoulders/traps.
- Walk taking short, quick steps, and don’t forget to breathe. Move forward for the distance prescribed.
5. Fireman’s Sandbag Carry
- Grip sandbag, lift it up using good form (typically squat/deadlift movement pattern), and throw it over your shoulder, making sure it’s balanced between the front and back of the sandbag. Once there, keep your back straight and your head up, with a slight retraction of the scapula.
- Walk taking short, quick steps, and don’t forget to breathe. Move forward for the distance prescribed. Also, don’t forget to switch shoulders for symmetrical purposes.
Any one of these exercises (or all five if you’re willing) can be added to any workout routine. Weighted carries, in my opinion, make for a great finisher for your workout. Add them at the end of your workout and in about a month, you’ll be treated to a much stronger, powerful and more conditioned you.
