Which Carry Will Build Muscle Where You Want It?

Yet somehow, in the gym, the loaded carry is one of the most underutilized workout moves there is. It doesnt have to be that way for you, though. Learning how and when to use loaded carries can easily transform your workout regimen, and help you finally get the training results you want.

What is a loaded carry?

Loaded carries are a very general term for a vast group of moves. The moves are all pretty simple: You are holding an external load and moving it from one point to another. This sounds primitive in the grand scheme of fitness: Youre picking something heavy up, moving it somewhere, then putting it down. And in truth, it is simple, but the benefits are staggering.

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Youre tapping a host of muscles. Start with the shoulders, where the rotator cuff is called into action to complete its primary responsibility, stabilizing your shoulder joint. Heavy weights are pulling your shoulders down, so the rotator cuff needs to kick in to insure the heavy weight doesnt pull your arm out of its natural placement. Your scapula is also naturally depressed down, adding some eccentric pull to your upper traps while forcing your lower traps into action, too.

And your core muscles are on fire. Moving with weight wakes up a host of core muscles (transverse abdominis, rectus abdominis, internal/external obliques) to stabilize your midsection, ultimately avoiding any unwanted turning, torque, or bending. (There are, of course, many ways to train your core muscles. To master one classic version, the plank, check out this training video.)

Lastly, most locomotive movements begin with the feet. Extra weight challenges the foot and ankle complex to stabilize and function as usual under extreme duress.

Your Keys to Loaded Carries

The move is simple, but dont make the mistake of picking up whatever you want and using it. Keep the following factors in mind.

Placement matters

Where the weight sits is very important. Holding weight on one side only will challenge your core, while holding dumbbells or any load with both arms will evenly pull downward on the body.

Load style matters

Different objects will challenge your body in different ways. Kettlebells will pull directly down on your body. Barbells will challenge your wrist and forearm stability, if you hold one in each hand. Hex bars let you use larger loads, but because theyre each a giant piece, they wont challenge your core stability quite as much. Choose a load style that will help you achieve your goals.

Height on the body matters

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You dont just need to hold weights at your sides. You can also hold weights at your shoulders (known as the racked position), or even hold weights overhead, performing so-called waiters carries. Each move has its challenges. In general, as weight moves closer to overhead, your core stability faces increased challenges.

Which Loaded Carry is for you?

Rarely do you find a movement that can be a powerlifting basic, a metabolic finisher, and a rehab move all at once. But thats the magic of the loaded carry. This move really should be in every routine. The question: What carry is best for your training goal?

For Conditioning: Hex Bar Farmers Carries

If you are looking to challenge your system to its limits, this is your move. You have a stable piece, so your core isnt challenged, but you get to load up on weight and elevate the stress on your body.

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How to: Start with a loaded hex bar. Lift it off the ground with feet shoulder-width apart. Keeping your hands at your sides, walk forward. Aim to cover at least 20 yards in controlled fashion; do 4 to 6 sets.

For Shoulder Strength: Farmers Walks

Use dumbbells or kettlebells for this one. Now youre walking with individual weights in each hand; this makes each arm (and shoulder) do their own work. Youll really challenge your shoulder girdle with these.

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How to: Start with relatively heavy dumbbells. Pick both up. Once you are standing, slowly walk forward while maintaining control of the weights, hands at your sides. Cover 20 yards in controlled fashion; do 4 to 6 sets.

For Core Strength: Racked Carries

Testing the core with more attention means developing strength. Here, youve got weights on your shoulders, so your challenge is to not collapse at the lower back. Youll want to start with light weights on this one, but expect plenty of return in terms of core challenge and core stability benefits.

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How to: Start by lifting dumbbells or kettlebells off the ground, feet shoulder-width apart, hips just below parallel. Then lift them to your collarbone on each side; your palms should face each other. Make sure your arm is tight to your body, and maintain some tension in your mid-back. Once standing, walk forward, aiming to cover a distance of 20 yards in controlled fashion. Do 4 to 6 sets.

For a challenge: Vertical Hex Bar Carry

This one is just a good challenge. Its one thing to carry with weight on each side, but the stability demands are different when the weight is distributed in front of and behind you.

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How to: Stand inside a hex bar, with the weights set up in front of and behind you. Lift the hex bar, then walk forward. Cover a distance of 20 yards in controlled fashion; do 4 to 6 sets.