What Makes Loaded Carries So Good

[@Dana-wq5tp]

I just started implementing farmer's carries in my workout and I can't believe how it's already changed my upper body, particularly my traps. And this has only been in a couple of weeks, doing them every other day. They work virtually every muscle in your body and the sky's the limit as far as the amount of weight you can ultimately walk with. I just feel bad that I never learned about this great movement until now. Very informative video, Dan.

[@DanJohnStrengthCoach]

I'm happy to read you're getting results. That's common feedback.

[@larrysullivan8890]

@Dana....I just started doing FC's. Can you give me some insights into your reps/sets/ distance. Thanks and Happy New Year !

[@Dana-wq5tp]

@@larrysullivan8890 I have to do them in my house because I don't have access to a gym and it just seemed absurd to me to do them in my yard. I don't do them with excessively heavy weights like you would see on some videos. But what I do try to do is extend the time until I'm walking for a good 2-3 minutes minimum. If you're doing them at home, you can download a stopwatch on the internet with sound to let you know the time has elapsed. Then I'll repeat the sequence 3-5 times depending on how I feel that day. You can either increase the weight over time or make your walk longer. Just make sure your posture is upright and tight during your walk. Happy New Year to you also!

[@larrysullivan8890]

@Dana....thanks very much for taking the time to explain your workout. I appreciate the help !

[@Halbared]

I do a carry now everytime I'm in the gym. Heavy days i use the trap bar, light days I use two KBs (24) and go longer. I bought some mini-farmr handles to throw in some heavy suitcase walks in there. Useful!

[@DanJohnStrengthCoach]

That's an excellent approach.

[@amygriffin7259]

Your Bear/Bear complex is one of the best workouts of all time. I have a heavy bag for boxing and I'll "Bear Hug" and carry for a distance and "Bear Crawl" the same distance. Take a walk and catch the breath and keep doing some rounds. It builds the "Anaconda" strength for sure.

[@DanJohnStrengthCoach]

Yes it does!

[@Eatyourmeat1]

Whats this bear/bear complex?

[@suitedup2965]

​@Eatyourspuds bear hug your sandbag and carry it for 50 meters, then without a break, bear crawl back to the starting point then the 50 meters back to your bag , that counts as one rep.

[@suitedup2965]

Of course you can change the pacing but that's basically what he's talking about. "Complex" is kin to " superset "

[@dean092]

Loaded carries + weighted dips = perfect combo ( in my opinion )

[@DanJohnStrengthCoach]

That’s a good idea

[@jvm-tv]

Carries def are game changer! You introduced me to them and I feel really the change to my whole body. It kind of knits everything together. Hard to describe but one has to try it for a little while before appreciate their benefit.

[@DanJohnStrengthCoach]

Much appreciated

[@IvanDjuric300]

Always awesome listening to u Dan. Thank you!

[@DanJohnStrengthCoach]

Thanks for listening

[@MrPelham32]

Great insight into grip strength.. I’ve been doing heavy one arm KB swings. The grip strengthening from them is an added bonus.

[@DanJohnStrengthCoach]

I'm glad you've seen a difference.

[@sublyme2157]

Living in Southern Maryland, it was widely know that our Amish friends were freakishly strong. Young or old, didn't matter. I don't understand the mechanisms behind it, but carrying heavy loads does something to the human body that no other exercise will.

[@maxfaubus3116HiddenChurch]

I’ve worked roofing, framing all my life. We carry lots of things. One way I like to carry concrete is bear hugging the bag. Carries are excellent

[@NihilisticHatred]

Laborers are like farmers; surprisingly strong.

[@anthonycharles4545]

❤ I love the suitcase carries

[@DanJohnStrengthCoach]

Me too. Complete game changer for my coaching and athletic abilities.

[@anthonycharles4545]

@DanJohnStrengthCoach have you done uneven carries where you carry in one hand something that is a lighter weight and in the other hand carry something that is heavier weight?

[@FIGGY65]

Hello Dan, I'm sure enjoying your videos and Q and A's here !. I can't remember where I read this , but I've heard in the last year (from 2 different medical research sources) that above average (to excellent) hand/grip strength is a fantastic indicator of healthy aging and outstanding cardio vascular health and longevity in the elderly, and as we age. Keep up the good work! Shawn

[@DanJohnStrengthCoach]

Thanks for watching.

[@dw5523]

I just moved my kettlebells from the basement to the garage - 48kg in one hand & (2) 24kg in the other. 40ft one way, up a set of stairs, 40ft the other, down three steps - took me 3-5 minutes to catch my breath. I'm a believer.

[@DanJohnStrengthCoach]

That will do it.

[@marcd1981]

Hi Dan, everyone reading as well, thank you for the video. It's funny this popped up in my suggested videos today, as I've recently started using a couple of exercises that definitely work my grip. I have been using a pull-up bar to do dead hangs throughout the day. I do two types of hangs, first I do a passive stretching hang, where I let my entire body weight hang. This stretches my shoulders and my low back. After I finish stretching, I then go into an active hang, where I'm concentrating on my grip more than hanging to stretch. I increase my hang time as I'm getting stronger. The second exercise I started this past week is farmer walks. I watched another video last weekend that had farmer walks as part of a routine, and I tried the routine and really liked the farmer walks. I have kettlebells that I use for these, as I don't have a heavy enough set of dumbbells for farmer walks. I'm thinking improving my grip will help move on to what I really want to improve, my pull-ups.

[@Joao-ur7ey]

I feel like movement based exercises are more satisfying and "feels more right" to do than "stationary" ones. Loaded carries instead of weight lifting, different kinds of crawling instead of push ups and hang swinging in a monkey bar or actually climbing and hanging on a tree instead of pullups. What do you think?

[@leemanwrong]

I feel the same, i struggle to find the motivation to do a lot of these stationary type exercises like squats or bench press. I'm a lot more motivated and satisfied when i get to pick up a heavy weight a carry it. All i've been doing lately is deadlift carries and clean and press carries and its always a lot of fun.

[@PhiyackYuh]

It all depends. Are you guys participating or competing in any sports say lifting comp or endurance sports? If you do those stationary will definitely help but also translates to your daily life including loaded carries. Pull ups on bar or tree branch is an example of human functional strength. Basic functional strength has benefits for adolescents, adults and elders and lots of studies behind it. Remember sarcopenia as you get older right?

[@redsol3629]

Oh I definitely felt different today when I incorporated a carry in combination with some push ups 💪

[@thursday4267]

Great insights!

[@ednorth9303]

Best shape/physique I've ever had was years ago, I was a hod-carrier for block masons. Indeed , it's the real deal!

[@wdbusmc]

Dan at 77 I workout three times a week. How often should I do loaded carries. Thank you

[@DanJohnStrengthCoach]

I would do some every workout.

[@wdbusmc]

@@DanJohnStrengthCoach I have and am amazed at my progress. Increase every week

[@redsol3629]

Time to get real world strong 💪

[@johnveroutsos]

Amazing stuff Dan. Thank you so much for sharing. You have really motivated me - I started doing the farmer walk and I'm beginning to feel better. Two questions: 1/ I do them at the end of a workout but how often do I do these? Once a week? Twice week? 2/ I only have a 15 foot basement to work out at home. Do I walk back and forth or does stationary walking have similar effects?

[@DanJohnStrengthCoach]

Do them every training session but change the load, distance, or variation each time. You can do laps or march in place. Both are fine.

[@johnveroutsos]

@@DanJohnStrengthCoach Thank you so much. Keep helping people feel better the way you do. That's amazing of you!!!

[@franko7912]

How would you suggest implementing carries w/ ABC and humane burpee program?

[@DanJohnStrengthCoach]

Usually just as finishers.

[@slackdark]

Thank Dan, do you thing kb swing could replace deadlift for the grip argument? How would you compare deadlift and swing?

[@MR-yp7mu]

Thank to you, Dan I started doing loaded carries and I love them! What is your thought on indoor LCs in small space for these times when there is ice and snow outside? Like figure 8s or low step ups while holding weight?

[@DanJohnStrengthCoach]

They are a good option.

[@battleax4609]

Any carry workouts?

[@DanJohnStrengthCoach]

Pick up something heavy and go for a walk. This stuff doesn't need to be complicated.

[@battleax4609]

@@DanJohnStrengthCoach gotcha

[@ru8775]

@@DanJohnStrengthCoach 😂👍🤜

[@ebateru]

Thank you Kyle!

[@drone124]

are racked carries with a kettlebell an effective alternative?

[@DanJohnStrengthCoach]

It's a variation we use a lot.

[@SuperMonkeyCult]

Hi Dan, for gyms that have limited walking space, would weighted marches suffice?

[@DanJohnStrengthCoach]

Marching in place is fine.

[@Mikha1y4]

Well, interesting take on a grip strength! I did not know this grip/age correlation. I only read about testing grip strength as a means to define if the athlete is in his/her peak form in a book called "Easy strength" ;). I'm now 57, and around 1992 I had a somewhat different task -- to develop grip strength, but keep the agility -- I'm a musician. Recently I took Pavel's simple and sinister and added those asymmetric carries from someone you know. At my dacha I bring potable water in 5-gallon plastic bottles. The distance to the public tap is about 164 yards. (I used to take two at once, but now I take only one). No sweat... At home I carry 32-kg kettlebell several times along the corridor back and forth. My grip has never failed me yet, without any chalk for now. (When I was in the service I once met a major from the supplies department. He offered me a hand and when I shook it he was so astonished he uttered something like "musician, but shakes hands like human!"). I think that my grip strength is still not a "killer grip" Pavel refers to. I think when I be able to bring the bottle BY THEIR NECKS, that will be enough. I can do the trick, but for a limited distance.

[@DanJohnStrengthCoach]

That's an older video but thank you for your fine comments.

[@Mikha1y4]

@@DanJohnStrengthCoach I'll try to locate the newer version, but really fine thing indeed that happened to me is coming across your/Pavel's book -- "basic education" for a novice like me. A bit difficult to take all in at one take, needs re-reading and real understanding (+some experimenting, of course)... That's what is "fine", thank you so very much for your work!

[@DanJohnStrengthCoach]

@@Mikha1y4 Oh, this is fine. I just noticed it might need to be updated.

[@jessepferr2814]

Hey so i grab a bin with tons of stuff in it. It is very heavy and i pick it up and walk around and squat at the end of my room with it. Is that what this guy is talking about when he talks about loaded carry exercises.

[@DanJohnStrengthCoach]

"This guy" is talking about something like that, yes.

[@jessepferr2814]

@@DanJohnStrengthCoach lol thanks

[@jessepferr2814]

@@DanJohnStrengthCoach how many days should I do it i usually did it 3 days a week. I did however just recover from tricep tendonitis a month ago. Hut that was cause I was doing many other exercises and not giving myself any breaks. The bin squatting thats what i call it had nothing to do with that. So anyway how many days should I do this exercise.

[@DanJohnStrengthCoach]

I'm a big fan of three days a week. Go to my website and check out the Workout Generator.

[@jessepferr2814]

@@DanJohnStrengthCoach k what's your website name

[@edmond0073]

Question, I'm doing my carries with a kettlebell holding it in the goblet squat style grip and keeping it away from the body as far as possible and then walking. Does this version of loaded carry also works?

[@ZAROCC]

no doubt about it. u just put more stress on your core muscles rather than on your grip capabilities.

[@JustanamebroDK]

Also using a few kettlebells (8kg and 16kg) and doing asymmetrical farmers walk, suitcase carry, goblet carry and overhead carry. Works awesome! Only 10 minutes and my hands are a mess, but the pump is wild. Love the goblet carry. Very ab focused and a bit easier to grip for an extended time.

[@johngutierrez2687]

Would loaded carries be a good exercise for someone recovering from a jones fracture?

[@DanJohnStrengthCoach]

You need to work with your doctor and PT. I can't give you medical advice when injuries are involved. I'm sorry.

[@johngutierrez2687]

@@DanJohnStrengthCoach I completely understand. Thank you for the reply.

[@helenbarrett6451]

Every obese family should have a yoke carry in the back yard. Jist stand under it, stand up, amd walk, then stop. The thing just stays there waits for next time. No getting on the ground, no learn complicated exercises. Strengthens all muscles to increase daily step count.

[@DanJohnStrengthCoach]

Thank you.

[@Pugilio]

How can I train loaded carrys without enough space to walk up and down? Is it possible to just walk in place?

[@popeantichrist8847]

Of course they're called deadlifts

[@Pugilio]

@@popeantichrist8847 I don´t think they are quite the same... Deadlifts are a hinge movement, while loaded carries are... well, loaded carries :)

[@popeantichrist8847]

@@Pugilio I was just being a smart-ass:)

[@Pugilio]

@@popeantichrist8847 Everybody needs that sometimes :D

[@kstoeb]

Well, I do them in a 45 qm Appartement (or flat). I feel that actually walking makes a difference, so I would encourage you to at least walk in circles.

[@koderken]

I don't care for the up-lighting. It makes you look like Bela Lugosi.

[@DanJohnStrengthCoach]

That video is probably four years old...it was early in these podcasts.

[@ru8775]

I think they are the best finisher after a good Kettlebell training and probably the ultimate strength training you can do , because it's so easy 👍 I'm looking forward to winter , carrying heavy Kettlebells in minus Celsius Degrees , fresh and cold air nothing better for training 😂👍 Thank You Dan John , I've seen you first on LebeStark , watched all episodes and now I'm watching and learning everything from you , normally people like me could not listen and learn from real professionals like you 10-20 years ago , when i was really young it was not possible and unrealistic for a normal person to have access to such high standard of information this easy A Big thank you , this means alot for me 🤜🤝 Vielen Dank Dan John Болшои спасибо дан 🤝🙏🇪🇺🇰🇿🌷