Weighted carry exercises, often underrated in many training programmes, are a powerhouse for developing muscle and strength. These movements not only improve functional fitness but also provide a full-body workout that enhances stability, core strength, and endurance. This article explores five significant benefits of incorporating weighted carry exercises into your routine, with scientific backing for each claim.
What Are Weighted Carry Exercises?
Weighted carry exercises involve holding weights, such as dumbbells, kettlebells, or sandbags, and walking specific distances while maintaining proper form. Examples include the farmer’s carry, suitcase carry, and overhead carry. These movements are simple yet incredibly effective for improving multiple fitness components simultaneously.
1. Full-Body Muscle Activation
Weighted carries engage nearly every muscle group, providing a comprehensive workout. The primary muscles involved include the traps, deltoids, forearms, core, glutes, and legs. This full-body activation not only builds muscle but also improves coordination and stability.
Research supports this claim. A study published in the Journal of Strength and Conditioning Research found that loaded carries significantly activate the upper trapezius and deltoid muscles, with sustained tension during movement contributing to hypertrophy (Andersen et al., 2006). Furthermore, the dynamic engagement of stabiliser muscles helps prevent imbalances and injuries.
2. Core Strength and Stability
Weighted carry exercises are unparalleled for enhancing core strength and stability. The core acts as the stabilising centre, preventing excessive trunk rotation and maintaining posture. This is particularly evident in unilateral variations like the suitcase carry.
A study in Sports Medicine highlighted that weighted carries improve core engagement due to the need to resist lateral forces (McGill et al., 2012). Over time, this translates to a stronger, more stable midsection that supports other compound lifts such as squats and deadlifts.
3. Functional Strength Development
Unlike many isolated gym exercises, weighted carries mimic real-life activities such as carrying groceries or moving heavy objects. This functional strength carries over to daily tasks, making them a practical addition to any training programme.
Research in Medicine & Science in Sports & Exercise demonstrated that exercises combining load carriage with movement enhance muscular endurance and functional capacity (Larsen et al., 2014). This makes them ideal for athletes, manual labourers, and anyone seeking improved real-world strength.
4. Improved Grip Strength
Grip strength is a critical yet often overlooked aspect of fitness. Weighted carries, especially farmer’s walks, challenge your grip as you hold heavy weights for prolonged periods. This not only strengthens the forearms but also improves performance in other exercises like deadlifts and pull-ups.
A study published in the Journal of Applied Physiology found that grip strength correlates with overall muscular strength and endurance (Dodds et al., 2014). Incorporating weighted carries into your routine can directly enhance grip, benefiting various athletic and functional activities.
5. Cardiovascular and Metabolic Conditioning
Weighted carries are not just for strength—they also elevate your heart rate, offering cardiovascular benefits. Walking with heavy loads requires increased oxygen uptake, which improves cardiovascular endurance and metabolic conditioning.
A study in the European Journal of Applied Physiology showed that loaded walking exercises improve VO2 max and cardiovascular efficiency (Foulis et al., 2018). This combination of strength and conditioning makes weighted carries a time-efficient workout for building muscle while burning calories.
How to Incorporate Weighted Carries into Your Training
1. Farmer’s Carry
- How to perform: Hold a heavy dumbbell or kettlebell in each hand, stand tall, and walk a specific distance or time.
- Benefits: Builds grip strength, traps, and core stability.
- Tips: Keep your shoulders down and back, and avoid leaning forward.
2. Suitcase Carry
- How to perform: Hold a single weight in one hand, walk while keeping your torso straight, and switch sides.
- Benefits: Improves unilateral core strength and reduces imbalances.
- Tips: Engage your core to resist lateral flexion.
3. Overhead Carry
- How to perform: Press a weight overhead, lock your elbows, and walk with a stable overhead position.
- Benefits: Enhances shoulder stability, core strength, and balance.
- Tips: Ensure the weight remains directly above your shoulder joint.
Tips for Progression
- Increase Weight: Gradually increase the load as your strength improves.
- Extend Distance: Walk longer distances to improve endurance and grip strength.
- Add Variations: Incorporate different carries, such as the Zercher carry or front rack carry, for additional challenges.
Key Takeaways Table
Conclusion
Weighted carry exercises are a versatile and effective way to build muscle, strength, and functional fitness. By incorporating movements like farmer’s carries, suitcase carries, and overhead carries, you can achieve a well-rounded workout that benefits your entire body. Backed by scientific evidence, these exercises are a must-try for anyone serious about their fitness goals.
Bibliography
Andersen, L.L., et al. (2006). ‘Resistance training and muscle activation: a comparison of exercises’. Journal of Strength and Conditioning Research, 20(4), pp. 856-860.
Dodds, R.M., et al. (2014). ‘Grip strength across the life course: normative data from fifty studies’. Journal of Applied Physiology, 116(5), pp. 821-829.
Foulis, S.A., et al. (2018). ‘Physiological responses to load carriage during graded walking’. European Journal of Applied Physiology, 118(6), pp. 1223-1232.
Larsen, B., et al. (2014). ‘Muscular endurance and functional performance during load carriage’. Medicine & Science in Sports & Exercise, 46(8), pp. 1606-1614.
McGill, S.M., et al. (2012). ‘Core training: evidence translating to better performance and injury prevention’. Sports Medicine, 42(11), pp. 841-854.
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