In the modern world of fitness, where Instagram trends and fads come and go, it's easy to overlook the effectiveness of simple, no-nonsense exercises.
One such exercise that often flies under the radar but packs a powerful punch is the loaded carry.
Whether you're an athlete, a fitness enthusiast, or just someone looking to improve overall strength and conditioning, loaded carries deserve a place in your workout routine. Here are 6 reasons why loaded carries might just be the best exercise you're not doing…
1. Functional Strength and Real-World Application
Loaded carries are the epitome of functional strength training. Unlike isolated exercises that target specific muscle groups, loaded carries engage multiple muscle groups simultaneously, mimicking real-life movements.
When you carry a heavy load, whether it's in the form of dumbbells, kettlebells, or farmer's walk handles, your body learns to work as a cohesive unit. This translates to improved strength in activities like carrying groceries, moving furniture, or even just lugging around your gym bag. Loaded carries build the kind of strength that has direct application to everyday tasks.
2. Core Stabilisation and Posture Improvement
The act of carrying a heavy load challenges your core muscles to maintain stability and balance. As you walk with the weight, your core has to work overtime to prevent excessive swaying or leaning. This not only helps in developing a robust and stable core but also contributes to better posture.
Improved posture not only enhances your aesthetic appearance but also reduces the risk of injuries, particularly in the lower back. Regular loaded carries are proven in the research to increase hip and trunk stabilisation.
3. Cardiovascular Conditioning and Fat Loss
Loaded carries are not just about building strength; they also provide an excellent cardiovascular workout. Walking briskly with a heavy load elevates your heart rate, promoting cardiovascular conditioning. Additionally, the intensity of loaded carries can contribute to fat loss. The combination of strength training and cardiovascular exercise makes loaded carries a time-efficient way to improve both muscular and cardiovascular fitness.
You might have seen ‘rucking’ grow in popularity over the last couple of years. It has been used in the military for a long time, but the crossover into CrossFit and general training has made it more popular in non-military circles. It’s backed up by research too. A 2022 study titled Physiological impact of load carriage exercise: Current understanding and future research directions found…
Sixty minutes of carrying 25 kg in a backpack during sub‐maximal walking exercise (6.5 km h−1) demonstrated an exacerbated physiological response and notably caused significant fatigue of the respiratory muscles.
4. Versatility in Implementation
One of the key advantages of loaded carries is their versatility. You can perform them in various ways, using different equipment and adjusting the difficulty level based on your fitness level. Farmer's walks, suitcase carries, and overhead carries are just a few examples.
Whether you're a beginner or an advanced lifter, you can incorporate loaded carries into your routine by adjusting the weight and distance, making them accessible to everyone. In the video below there are several ideas for variation…
5. Mental Toughness and Grip Strength
Loaded carries are as much a mental challenge as a physical one. Walking with a heavy load requires focus, determination, and mental toughness. It's a test of your ability to keep going even when your muscles are fatigued. Additionally, loaded carries are excellent for building grip strength, as you need to hold onto the weights throughout the exercise.
Improved grip strength not only enhances performance in other lifts but also has practical applications in daily life. Whether you're aiming to build functional strength, improve cardiovascular fitness, enhance posture, or develop mental toughness, loaded carries are a versatile and powerful addition to your workout routine.
Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…
AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.
We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.
For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!
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AdMac Fitness Bow: Arch 457 Robeson St, London E3 4JA
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