Continue to take your core strength to the next level with our third exercise in our loaded carry series- Front-Loaded Carry.

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. These are great exercises to target core strength, hip/knee stability, and grip strength.

Equipment Needs:

  • Kettlebell, Dumbbell, 

Muscle Groups Targeted:

  • Core as a whole, quadratus lumborum, forearm muscle groups, gluteus med.

Starting Position:

  • Two Kettlebells held in a racked position (held against the body at chest height with KB resting on forearms).

Movement:

  • Initiate lift into a racked position. Holding the weights close to the body to avoid arm/shoulder fatigue. Once the KBs are racked, begin to walk at a normal pace maintaining an upright position.

Recommended Sets and Reps:
2-4 rounds

  • Rehabilitation: 25% of bodyweight carried for 30 s
  • General fitness: 50% of bodyweight carried for 30 s
  • Elite sports performance: 75% of bodyweight carried for 30 s

Progressions:

  • To progress the move, increase the weight or distance traveled.

Check out the previous tip in this series Suitcase Carry

Visit our website for training consultations, virtual coaching, and individual and group personal training. If you’re ready to work with one of our Exercise Specialists, fill out the consultation form so we can connect you with the best trainer to help you meet your goals. Sign-up to receive our monthly newsletter for news, announcements, program information, swim tips, and exercise demos.

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.