If you have ever been in the building while I’m doing a personal training session there is a GREAT chance you watched my client do some form of carry.
Why?
The answer is simpler than you might think. There are numerous benefits to adding carries to your program. The risk is also very minimal!
First things first! Let’s make sure we are doing these carries properly.
1.) Pick up the weight
2.) Make sure your shoulders, ribs and hips are stacked on top of each other. No leaning back or falling forward.
3.) Brace your core, hips and shoulders.
If you want to build strength, work capacity and/or bulletproof your back and shoulders from injuries, loaded carries must be a staple in your programming.
Below are some basic guidelines to help you decide how to add carries into your routine based on your goal.
Strength-Endurance
Load : Moderate
Work Duration : 40-70 seconds
Rest Duration : 30-45seconds
Sets : 3-5
Strength
Load : Heavy
Work Duration : 20-45s
Rest Duration : 30-45s
Sets : 3-5
Power
Load : MAXIMAL
Work Duration : 10-15 Seconds
Rest Duration : 45-60 Seconds
Sets: 2- 4
We have plenty of objects around PIU to make this fun!
Since you have made it this far, I’ll also let you in on a little secret.
No matter the variation that you choose, loaded carries will challenge the core more than any crunch, plank or direct core training exercise ever could. So have some fun and get creative. Go for load or go for time. If you aren’t sure where to start just ask your coach!
But no matter what…Start Carrying More!
