There is a type of exercise that is growing in popularity that I really love. It is called "Loaded Carries". This family of exercises has been around forever, but over the last decade has slowly been growing into the limelight thanks to several coaches, like Dan John, and the sport of Strongman and Crossfit.
On the most basic level loaded carries are walking while carrying or dragging weight. There are an endless amount of varieties you can perform under this umbrella. Grabbing dumbbells and going for a stroll is the most simplified version.
Here are some of the most common carries:
Farmers Walk: Walking with a weight in each hand, carried at your sides.
Suitcase Carry: Walking with a weight in ONE hand, carried at your side.
Waiters Walk: Carrying a weight with your arm fully extended overhead.
Sled Drag: Pulling a sled with weight behind you.
Bear Hugs: Holding a medicine ball or heavy bag to your chest.
Rack Carries: Holding a Kettlebell in the "racked" position (carried at shoulder/chest level, arm tucked to ribcage).
Rucking: Walking with a loaded backpack.
You'll see some people choose heavier loads and shorter walks or vice versa. Both have their benefits. I personally like longer carries, but whatever suits your goals and equipment would be best for you.
For a challenge, next time you're wrapping up a workout grab a pair of moderately heavy dumbbells and see how far you can walk without setting them down.
Some of my personal bests are:
30lbs in each hand for 1 mile
Carrying dumbbells equal to my body weight for 100m
~275lbs carried for 30 meters
Good times for all!
We are Amber and Jordan Kirbey. We are excited to share our experiences and ideas with you!