One exercise you’re probably not doing enough of is weighted carries—and you’re missing out on serious benefits. Weighted carries are incredible for building strength, endurance, cardiovascular capacity, and stability, all while engaging multiple muscle groups, including:
✅ Core – Stabilizes your body as you move under load✅ Legs – Support movement and balance✅ Arms & Grip – Improve forearm and hand strength✅ Back – Helps maintain an upright posture and prevents strain
What Are Weighted Carries?
A weighted carry involves picking up a weight and moving it for a short distance as quickly as possible while maintaining good posture. The heavier the weight, the shorter the distance you’ll carry it per round. You can also push, drag, or pull the weight for added variations.
The key is to maintain control—walk with good posture, avoid leaning sideways or backward, and stabilize the weight as you move. You can adjust the weight and distance depending on whether your goal is strength (short, heavy carries) or endurance (longer carries with moderate weight).
Why Weighted Carries Are So Effective
💪 Builds Strength – Heavier weights activate more muscle fibers, helping you develop full-body power.
🔥 Improves Strength Endurance – Carrying weight for prolonged periods enhances muscular stamina and resilience.
❤️ Boosts Cardiovascular Capacity – Performing multiple rounds of weighted carries mimics a HIIT-style workout, improving heart and lung efficiency.
⚖️ Enhances Stability & Balance – Since weights can vary in position and load, your body must work to stay controlled and avoid excessive movement.
How to Determine Distance & Load
One of the biggest challenges with weighted carries is figuring out how far to go. Here are some general rules of thumb:
For Strength: Use heavier weight and aim for shorter distances (10-20 meters).
For Endurance: Use moderate weight and go for longer distances (30-50 meters).
For General Conditioning: Mix it up—alternate between short, heavy carries and longer, lighter ones to build both power and stamina.
Get Carrying!
Whether you’re looking to get stronger, improve endurance, or enhance stability, weighted carries are a versatile and effective way to level up your training. Start incorporating them into your routine and feel the difference in your grip, posture, and overall athletic performance!
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