Pick something up.
Walk.
That’s it!
That’s a weighted carry.
It doesn’t matter what the weighted object is.
It doesn’t matter where or how long the walk is.
Simply pick up an object and walk for distance.
How the weight is carried changes the muscles, balance, and coordination needed to support the weight.
The varying distance and terrain will challenge muscular endurance and overall coordination.
Weighted carries are often the missing piece in most people’s training.
Many Mighty Acorns come to train and do not have any carrying component in their training.
So where to start?
Easy.
Start by carrying dumbbells, barbells, kettlebells, and iron plates around the weight room.
Select a training space (e.g. bench, squat rack, open area) that is several steps away from where the weights are racked.
Make it a habit of carrying the weights to-and-from that space after each set.
Yes, re-rack the weights in between sets - even if the same weight will be used again.
The carries are part of the training!
Another great place to start is to carry weight for distance in everyday life.
Done grocery shopping?
Leave the cart at the store exit, grab the bags in each hand, and walk to the car.
And make sure to park at the far end of the lot!
Just bought a bag of dog food or kitty litter?
Awesome!
Park at the end of the driveway, throw the bag over the shoulder, and walk it all the way into the house.
Fresh jug of laundry detergent?
Clasp it with two hands and hold it at the chest.
Take it from the car trunk all the way into the laundry room.
Taking the family pet hedgehog for a walk?
Load up a backpack with some water bottles and strap it on.
The cool kids call this rucking.
The rest of the kids call it walking to school.
Remember all those years lugging a backpack loaded with books, binders, and a Trapper Keeper?
That’s the original weighted carry!
Stuck in a training rut?
Progress stalled out?
Try adding weighted carries to the end of a training session.
A challenging combination is the 50 for 50.
First, complete 25 kettlebell swings, followed by a 25 yard kettlebell farmers walk.
Then do 15 swings and a 15 yard walk.
Finally, 10 swings and a 10 yard walk.
50 swings; 50 yards.
Break through training plateaus by carrying weight for distance.
Don’t make it complex.
Find ways to add carries into an existing training program and everyday life.
The results will be noticeable almost immediately.
Have fun!
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