037. Loaded Carries
Sure way to become tough as a countryman.
One of the most common everyday tasks for farmers is to move heavy stuff around the farm. In strongman world, such activity is known as farmer’s walk and it is one of the official disciplines. However, this activity is not reserved for farmers and strongmen, because it is very natural and very functional, so everyone should practice it.
Of course, ordinary humans should use much lighter weights then farmers and strongman do. Pair of average dumbbells, kettlebells or weight plates will do the job. Alternatively, you can take 2 canisters or 2 buckets and fill them up with water or 2 gym bags and load them with books or stones. Then hold objects of your choice in hands and go for a stroll. Do it for time or distance. If you are training at home, walk around the house or just march in place.
Once your body gets adapted to regular farmer walks, you can slightly increase the walking speed. Avoid running with heavy objects in your hands at all costs, unless you are a professional strongman. Swift power walk and average weights will be all you need to become seriously powerful.
Farmer walk is probably the most common and most recognizable form of moving heavy objects, but there is a much broader set of similar activities, which are called loaded carries. Here are the best ones:
- Farmer Walk / Suitcase Carry: carrying 2 or just 1 object with handles.
- Bear Hug Carry: appropriate for bulky unwieldy objects, like barrels and stones.
- Overhead Carry / Waiter Walk: use 2 arms or 1 arm, good for posture.
- Piggyback: carrying a person on your back or shoulders.
- Shoulder Carry: put long wooden log or large basket on one shoulder.
- Sumo Walk: practical only for moving very heavy objects over short distances.
Although there are many more styles of loaded carries, they are ether modifications of those listed above or are insignificant for power development.
Loaded carries are manifestation of strength dominant continuous power.
