Heavy carries are potentially the most underutilised core variations in resistance training. They are beneficial for both athletes looking to improve performance and individuals looking to improve health. Have a look through and try out some of these 6 loaded carry variations in your next resistance training session.
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Complete 3 rounds
Weighted carries require a great deal of both resisting rotation and resisting lateral flexion, this applies a stress on the core muscular which allows it to adapt and become a great deal stronger. This strength increase in the obliques and the deep trunk is extremely beneficial for health and performance.
The core musculature also includes and is intertwined with the hip joint, which can be a key joint for both injury mitigation for sports and as we age. Using heavy carries requires us to spend time on one leg whilst carrying a load, this does wonders for hip stability and balance.
Heavy carries are very beneficial for athletes, especially athletes that play contact sports like American football or martial arts where aggressive rotational movements are required against opponents. These exercises help link the lower body strength and upper body strength of an athlete allowing them to improve their performance on the field. When you see someone carrying a double KB front rack carry , you can see their entire erector spinea muscles working to stabilise the spine, these muscles are used in so many of the movements we perform in the gym, notably the squat and the deadlift variations. Therefore doing these movements allows us to also improve our performance in other areas of the gym and mitigate injury in the weight room at the same time.
Loaded carries can either be added into Bi-sets or Tri-sets in resistance training sessions or be done in stand alone or circuits like the one seen above. Here is a sample Tri-set that you might see in a typical full body resistance training session
Complete 3 rounds
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This resource was written by Sean Klein. Sean Richard Klein has thousands of hours of coaching experience and a BSc in Sports Science with Management from Loughborough University. He owns a gym in Bayonne France, CrossFit Essor, which runs group classes and a Personal training studio.