The loaded carry or farmer’s walk is one of the most functional exercises ever. Whether you realize it or not, you perform loaded carries multiple times every day. Think about how often you have to bend down, pick something up and walk. Carrying groceries, picking up children, walking with a suitcase or backpack or taking out a bag of trash are all loaded carries.
Apart from the everyday benefits of training, loaded carries work almost every muscle in the body and improve strength, stability and conditioning. . Loaded carries help balance weaknesses between the posterior, chain (back of the body), and the anterior chain,(front of the body). Your quadriceps, hamstrings, gluteus maximus, calves, core and forearms will benefit from loaded carries
Approach and Position
Get tight – Stand between two barbells or dumbells in a deadlift position. Squeeze the glutes and brace your abdominal and back muscles. Get the chest up and plant your feet flat on the floor. Push your feet through the floor while remaining tight to pick up the weight.
Get tall and straight – Stand tall and squeeze your shoulder blades back. Avoid hyperextending your lower back. Keep your hips in a neutral position. Tuck your ribcage and look straight ahead.
Loaded Carry/Farmer’s Walk Basics
You can carry the weight for a set distance or time. While it looks simple, there are a few things to keep in mind to make sure you are doing them as effectively as possible.
Keep tension in your abs, retract your shoulder blades, keeping your chest high, with your eyes forward and chin up. Walk using your normal gait. Walk for either a set distance or time.
Farmer’s walk with 6”or 12”hurdle
Lateral loaded carry