Loaded Carries 101: Shred Fat, Build Muscle and Become Antifragile.
Shredding fat and getting stronger can seem so overwhelming when starting out.
So many options of what to do and which tools to use, can be paralyzing in and of itself.
Dabbling in different types of exercises just hurts, with no results to show for it. Time wasted and no closer to your goals.
It’s so sad to see how many people give their best efforts, only to lose hope and fall off the wagon when they:
Get injured
Find a program that requires equipment they don’t have access to
Find a program that is too time consuming
Don’t see the fruits of their labor (strength, weight loss or muscle sculpting)
A Better Way
I’m a firm believer in programming workouts that minimize the chance of injury and maximize repeatability, require minimal tools, minimal time commitment and possibly most importantly, keep you coming back for more BECAUSE you see results quickly (within reason).
I am also a big believer in using training methods that make you unbreakable. That make you ANTIFRAGILE!
I tell the story of when my wife (pre dating) came to me after completing a 10,000 Kettlebell swing challenge, defeated after not seeing changes in her body in the areas she has hoped.
For quick perspective, she was doing a strength training class at least 3 times a week, if not 4, as well as hot yoga several time a week and many miles of walking accumulated over the week.
She was investing time (she had that then pre kids) and a whole lot of discipline, but was no closer to her results. Her faith in “strength training” was waining.
Though I’ve never done this before, I took her under my wing, one, because I knew I could help her and two, because I knew I wanted to make her my wife. BUT, mostly because I knew I could help her…
We changed her program to a handful of heavy strength training movements. She responded really well, but there was one movement that tied everything together by:
Making her feel exceptionally strong and motivated her to keep seeking new feats of strength
Really engaged her core and made her abs pop (in a great way)
Taught her to activate and engage her whole body in order to squeeze everything she could from other movements (grip, triceps and glutes)
Improving leg strength and
Increased posture
She transformed her body from a self proclaimed skinny fat person, to a dynamite package of muscle AND she was functionally VERY strong.
One of the most impactful movements we added was LOADED CARRIES.
When you add loaded carries to your workout you will reap these rewards as they will help you squeeze everything out of any other movements you perform because they’re just that good.
AND…
There’s no excuse whatsoever on not having the right tools.
Loaded Carries will help you:
Shred Fat
Improve Grip Strength
Leg Power
Conditioning and Stamina
Posture
Performance
The cool thing is that the starting point for most people is quite simple to program.
Grab some type of load and walk.
Everything in your body will get stronger. Everything.
What Tools Do You Need?
1 or 2 kettlebells
1 or 2 dumbbells
1 or 2 sandbags
A barbell
Heavy Medicine Ball
Pushing or pulling a sled into the loaded carry category.
The Loaded Carry Variations
Two Handed Carries.
Suitcase walk
Rack Walk
Waiter’s Walk
Mixed Walk
Double Bottoms Up Walk
One Handed Carries
Suitcase Walk
Rack Walk
Waiter’s Walk
Bottoms Up Walk
2. Weighted Vests, barbells, back packs and bags.
Using a weighted vest for locomotion has gained popularity over the years. Personally, I still prefer the old backpack with weight inside it. If you get creative you can use sandbags, duffle bags, or just about any weight you want.
You certainly don’t have to spend lots of money to do this. Find what you have around the house and use it.
Bear hugging a heavy duffle bag on your chest and walking is a great training tool and quite evil.
3. Sleds
Sleds are awesome to use. You can push and pull them. And could even wear a backpack or vest while dragging the sled to really mix things up.
What Distances Should You Do?
For Strength = 10 to 50 meters
Hypertrophy = 60 to 100 meters
Fat loss = 1 min to 90 seconds of work (Work to rest ration is 1:1)
Programming Loaded Carries
You could do loaded carries on strength days or hypertrophy days at the end of the sessions.
You could also do them on conditioning days
I would choose 3 to 5 different variations.
SAMPLE PROGRAMMING with Double Kettlebells.
Walk for 20 meters (there and back = 1 set)
Double KB Suitcse Walk
Double KB Rack Walk
One KB in Rack / One KB Suitcase Position
One KB Overhead / One KB Suitcase Position.
If you rest 30 to 60 seconds between walks, that should be perfect.
I would go lighter in the beginning and gradually increase load and volume over time.
This could be a stand alone workout or you could add this as “CONDITIONING” at the end of you strength workout.
Thank you for reading and enjoy the rest of your day.
Franz
When you’re ready to create your lean body, here are 3 ways I can help:
Lean Body Roadmap Private Coaching: My 1 on 1 coaching is for high achievers wanting to get lean and get strong while increasing their mobility and energy.
Lean Body Hub Monthly Membership: This is a community for busy people, committed to getting lean, strong and healthy, while still living life. I help you build nutrition and fitness around your life, not making you slave to either.
Lean Body Journal Weekly Newsletter: Join 2 thousand + subscribers who get one tip every Saturday on how to get lean, increase energy and build a high performing body.
