Strength training does amazing things for the body but knowing where to start is intimidating. You go to the gym and aren't sure what to do. Do you head to the cardio equipment or take the plunge and go to functional movements?
Try carries! It's a low risk, high reward exercise that can be done in several different ways to make your body stronger! Anyone from Grandpa Greg to Strong Steph can benefit!
Try these 2 variations below!
TOTAL BODY STRENGTH | FARMER’S CARRY
Why: The farmer's carry is the gold standard for carry variations. Think of it like carrying groceries with your new, fancy reusable bags you bought (because you forgot yours at home). For experienced lifters the farmer’s carry challenges grip strength and posture under heavy load. For beginners it’s a great way to work on strength while you learn other lifts like squats and lunges.
Here's how it works:
1) If you're just getting into carries start with the weights on a bench or box.
2) Face them then pick them up.
3) Turn and walk.
4) Push the weights "down" so they don't swing and you don’t shrug.
5) Walk moderately fast (as long as you feel safe) for as long and far as you can.
CORE WORK | SUITCASE CARRY
Why: The suitcase carry is equivalent to a walking side plank. Everyone wants to work on their core so make it part of your core routine!
Here's how it works:
1) If you're just getting into carries start with the weight on a bench or box.
2) Pick it up.
3) Do the "hula-hoop." Gyrate your ribcage to find that "core" feeling (like an 8th of a crunch).
4) Walk slower and breathe.
5) Switch hands safely and walk back.
Tip: If your weight isn't challenging or you're having a hard time controlling your core, offset the weight. Hold your heavy weight in one hand and half the weight on the other side to counter balance. Eventually work towards no counterweight as you get stronger.
Using different carry variations in your workouts is a fantastic place to start strength training or help bridge the gap if your strength numbers are plateauing.
These carries build total body strength but they're also safe, so don't be afraid to load up the weight as long as it's pain free. The worst thing that happens is you just put them down.
How do you know if you've found the right weight? If you have to shake your hands out or it just sucks in general you're probably in the right place.
If any of these choices give you pain, don’t work through it. Instead try performing them kneeling or seated. Increase the weights accordingly if necessary.
