If you want to get the most out of your core exercises, look no further than loaded carries. With our latest Exercises of the Month, we will look at a series of loaded carries that will take your core strength to the next level. Simple yet effective, loaded carries consist of “loading” oneself with weight and walking for a predetermined distance or time.
Loaded carries allow for a lot of variety and they target several areas of the body, providing good bang for your buck. They are a great exercise to target core strength, hip/knee stability, and grip strength.
The first in our loaded carry series is the Farmers Walk or carry.
Equipment Needs:
- Kettlebell or dumbbell
Muscle Groups Targeted:
- Entire core, quadratus lumborum, forearm muscle groups, gluteus med.
Starting Position:
- Two Kettlebells or dumbbells are held at your side.
Movement:
- Holding the weights at your side. Walk slow and controlled, maintaining an upright torso.
Recommended Sets and Reps:
- Two to four rounds
o Rehabilitation: 50% of body weight carried for 30 s
o General fitness: 100% of body weight carried for 30 s
o Elite sports performance: 200% of body weight carried for 30 s
Progressions:
- Switch to a single kettlebell carry (suitcase carry) to progress the move.
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by Kyle Dunlop
Kyle Dunlop holds a Bachelor of Kinesiology and is certified with the Canadian Society for Exercise Physiology and National Strength and Conditioning Association as a Certified Exercise Physiologist and Strength and Conditioning Specialist. He specializes in strength, power training, and teaching fundamental movements to individuals and athletes to reduce injury.
