THE LOADED CARRY TRINITY FOR FULL BODY STRENGTH

THE LOADED CARRY TRINITY FOR FULL BODY STRENGTH

19/10/2021 | Andrew Tracey
Andrew Tracey is a long time collaborator with Bulldog Gear. A coach, writer and current fitness editor of Men’s Health Magazine, he has been in and around the fitness industry for the past 16 years. Having enjoyed and endured a number of disciplines from endurance racing, to strongman, to Crossfit AT enjoys getting 
neck deep in the practice just as much as the theory.
 

Loaded carries are great; if you’re not incorporating them, at least in earnest, you may be missing a trick.

But with many of the rewards of carries potentiating at heavier weights, it can be hard to reap the full benefits in a regular gym setting, without specialist equipment.

But here’s a quick cheat code-

By working through a ‘mechanical dropset’, flowing from hardest movement to easiest, this ‘loaded carry trinity’ works to pre-exhaust your muscles, hitting them with a hefty stimulus, even at lighter weights. Blasting your shoulders, upper back, trunk, legs and grip in the process: building an indefatigable structure.

This workout requires only two kettlebells, but by working from an overhead carry, through a front rack walk and finishing with a long farmers carry we're able to effectively fatigue our shoulders, trunk and grip all whilst building a strong, functional cardiovascular base. Not too shabby.

Throw 5 rounds of the following circuit in as a finisher at the end of your next workout, or go lighter and perform as an 'active recovery' day.

 

 

1) 15m overhead carry

Begin with a shoulder burner, clean your bells onto your chest and press them overhead (A). Take a few deep breaths before starting your walk. As you move, try to avoid flaring your ribcage; keep your core braced and your biceps almost touching your ears (B). The strength and stability you will build across your whole shoulder here is ideal for keeping you free of injury in the long run

 

2) 30m front rack carry

Don’t let go of your weights just yet – instead, lower them back to chest height, knuckles almost grazing your chin. Again, walk forward with purpose: head and chest up, eyes forward. Try
to ensure you walk in a straight line and avoid lateral movement as much as possible.

 

3) 45m farmers carry

Finally finish with the ‘easiest’ of the bunch, lower your hands to your sides (A) Let your arms hang freely at your sides, take a deep breath into your core and begin a fast, deliberate march (B) When you reach the 20m mark, get your composure, turn around without letting the weights run amuck and head back. Try not to drop the weights, but if you do, pick up from where you left off as quickly as possible.

— Andrew Tracey
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