The Secret Fitness Formula You’ve Been Overlooking: Why Loaded Carries Are a Game-Changer
The world is always searching for that elusive secret to fitness—a single exercise or approach that can transform your health and performance. What if the answer has been right in front of you all along? According to leading strength coach Dan John, the key lies in mastering five basic human movements: push, pull, hinge, squat,and loaded carry.
While the first four are staples in most strength training routines, the fifth—loaded carries—frequently enough gets overlooked. Yet, John argues that this fundamental movement is essential for a well-rounded fitness plan.
What Are Loaded Carries?
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Loaded carries involve picking up a heavy object—like dumbbells, kettlebells, or even a sandbag—and walking with it for a set distance or time. Simple, right? But don’t let the simplicity fool you. This exercise is a powerhouse for building functional strength, improving posture, and enhancing overall fitness.
Why Should You Include Loaded Carries in Your Workouts?
John has famously claimed that loaded carries can “change your life in three weeks.” His reasoning is twofold.
First, carrying is one of the key things the human body is designed to do. “If you look back to a time when your primary concerns were protecting and feeding your family, you needed to hunt, then you needed to bring that mammoth back to camp two miles away,” he explains. “How are you going to do that? You’re going to drag it,or you’re going to carry it.”
Second, in the modern world, loaded carries are the basic human movement most of us neglect.Even our suitcases now have wheels. this lack of functional movement can lead to imbalances and weaknesses that other exercises, like the bench press or pull-up, don’t fully address.
The Benefits of Loaded Carries
Here’s why this exercise deserves a spot in your routine:
- Functional Strength: Loaded carries mimic real-world activities, making them incredibly practical.
- Core Stability: Carrying heavy objects forces your core to engage, improving posture and reducing injury risk.
- Grip Strength: Holding onto weights for extended periods strengthens your grip, which is essential for other lifts.
- Cardiovascular Endurance: Walking with a heavy load gets your heart pumping, adding a cardio element to your strength training.
How to get Started
Incorporating loaded carries into your routine is straightforward. Start with a weight that challenges you but allows you to maintain good form. Walk for 20-30 seconds, rest, and repeat for 3-5 sets. As you get stronger, increase the weight or distance.
| Exercise | Primary Benefit | How to Perform |
|———————|——————————|—————————————-|
| Farmer’s Carry | Grip Strength | Carry heavy weights in each hand |
| Suitcase carry | Core Stability | Carry a weight in one hand only |
| Overhead Carry | Shoulder Stability | Hold a weight overhead while walking |
The Takeaway
Loaded carries are more than just a fitness trend—they’re a fundamental movement that can transform your strength, stability, and overall health.As Dan John puts it, “If you do the five basic human movements, you’ve pretty much nailed it.” So, the next time you’re at the gym, don’t overlook this simple yet powerful exercise. Your body will thank you.
Ready to take your fitness to the next level? Start incorporating loaded carries into your routine today and experience the difference for yourself..independent.co.uk/health-and-fitness/how-to-deadlift-correctly-b2603126.html”>deadlift and squat, respectively) are commonplace in gyms across the world, but you rarely see someone holding a heavy weight and covering ground.
however, the body is hardwired to adapt to change and challenge, so adding something new and physically difficult into your workouts is always going to have a notable impact.In this case of loaded carries, this might mean anything from improved grip, leg and core strength to elevated athletic performance.
Read more: Maro Itoje reveals the surprisingly simple way he builds serious strength in the gym
How can you add loaded carries into your workouts?
“the weird thing about the whole loaded carry family is, I don’t care what you do, just do them,” says John “If you’ve never done a loaded carry, try it, then ask me more questions.”
suitcase carries – carrying a dumbbell, kettlebell or even weighted rucksack in one hand with your arm by your side – are arguably the best place to start. Play with the weight, distance and even speed to find ways of challenging yourself, and change is sure to follow.
A rack carry, where a kettlebell is nestled between the front of your shoulder and your forearm, and a waiter carry, where you’re holding a weight in one hand with your arm extended overhead, round out Dan’s three favorite variations.
“Start by simply doing them, then you should play around with all the options two or three days per week,” he recommends. “In about two or three weeks, when you know how to do them, you’ll find you sit taller in your chair, your shoulders look better, children ask you for advice, dogs salute as you walk by, and then we’ll talk about improving from there.”
At his athletic peak, John’s strength training sessions would consist of just 15 minutes of lifting weights, followed by 15 minutes of loaded carries. The reason he was able to keep his workouts so short? “Loaded carries offer the most bang for your buck of any exercise,” he says.
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A sample loaded carry workout
Perhaps John’s most famous loaded carry workout is called the SparHawk, and you only need one kettlebell to give it a go. It’s a pairing of goblet squats and suitcase carries which should only take a few minutes to complete, but promises to toast your whole body – John reminds me of his foundational training principle here: “The body is one piece.”
You can adjust the difficulty by changing the weight of the kettlebell and altering the distance of the suitcase carry.
- Goblet squat x8
- Left-handed suitcase carry x60ft
- Goblet squat x7
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The Unlikely origin of Loaded Carries: How a Weightlifting Injury Led to a Fitness Revolution
In 2001, John, an all-American discus thrower, faced a career-altering moment when he broke his left wrist at a weightlifting meet. A doctor warned he might never lift weights again. Determined to continue his passion, John sought innovative ways to train without straining his injured wrist. What followed was the accidental discovery of loaded carries, a fitness technique now widely celebrated for it’s transformative benefits.
“I started doing it,” says John. “I would carry sandbags and put on backpacks with weights in them. I also had a crappy sled made from the shell of a wheelbarrow with a rope around it. I tied the rope to my weightlifting belt and I threw junk in the wheelbarrow, then just dragged it everywhere.”
This unconventional approach not only kept John active but also led to remarkable improvements in his strength and performance.
from Injury to Innovation
John’s journey began with modest experiments. Starting with light weights due to his weakened left forearm, he gradually increased the load. “At first I’d carry 10kg, then 20kg, and I soon realised I could do more, so I kept going,” he recalls.
As he progressed, John began exploring variations of the technique, including the waiter walk, suitcase carry, and rack walk. These terms, now staples in fitness vernacular, were born out of his ingenuity.
A Return to Sport and Rival Curiosity
John’s dedication paid off.After incorporating loaded carries into his training, he returned to competitive sports, excelling at the Highland Games.“I could still throw,” he explains. His improved performance, however, raised eyebrows among competitors.
“People would lean in and go, ‘So, what are you doing?’, which in my world means, ‘What drugs are you on?’. I’d tell them I wasn’t on anything, then tell them what I was doing, and the universal response was, ‘That doesn’t make any sense’.”
John’s philosophy? “I’ve learned one lesson in life: there are times in life where you fold your arms and you don’t try to make sense of it. If you’re throwing farther because you’re walking around with heavy backpacks, dragging a sled and carrying sandbags, you don’t ask questions, you just keep doing it.”
The Benefits of Loaded Carries
Loaded carries have since gained recognition for their ability to build strength, improve posture, and enhance functional fitness. Here’s a speedy breakdown of their key benefits:
| Benefit | Description |
|—————————|———————————————————————————|
| Core Strength | Engages the entire core, promoting stability and balance. |
| Grip Strength | Improves forearm and hand strength through sustained weight holding. |
| Functional Fitness | Mimics real-world movements, enhancing everyday physical capabilities.|
| Posture Advancement | Encourages proper alignment and reduces the risk of injury. |How to incorporate Loaded Carries into Your Routine
For those inspired to try loaded carries, here’s a simple workout inspired by John’s methods:
- Right-handed suitcase carry x60ft
- Goblet squat x6
- Left-handed suitcase carry x60ft
- Goblet squat x5
- Right-handed suitcase carry x60ft
- Goblet squat x4
- Left-handed suitcase carry x60ft
- Goblet squat x3
- Right-handed suitcase carry x60ft
- Goblet squat x2
- Left-handed suitcase carry x60ft
- Goblet squat x1
- Right-handed suitcase carry x60ft
This routine combines loaded carries with goblet squats, offering a full-body workout that builds strength and endurance.
The Legacy of Loaded Carries
john’s story is a testament to the power of perseverance and innovation. What began as a workaround for a career-threatening injury has evolved into a fitness phenomenon.As more people discover the benefits of loaded carries, John’s legacy continues to grow.For more insights on fitness and health, explore how walking after meals can transform your health or learn why 10,000 steps a day is a good starting point for achieving your fitness goals.
Loaded carries may have started as an accident, but they’ve become a cornerstone of modern fitness—proving that sometimes, the best discoveries come from unexpected places.
do the work and it effectively works, that’s all that matters.”The Science Behind Loaded Carries
Loaded carries, also known as farmer’s walks or carries, are a deceptively simple yet highly effective exercise. They involve picking up a heavy object—be it dumbbells, kettlebells, sandbags, or even a weighted rucksack—and walking with it for a set distance or time. This movement engages multiple muscle groups simultaneously,including the core,grip,shoulders,legs,and back.
Research has shown that loaded carries can improve:
- Grip Strength: Holding onto heavy objects challenges your grip, wich is essential for overall strength and everyday tasks.
- Core Stability: The need to maintain an upright posture while carrying weight strengthens your core muscles.
- Leg and Back Endurance: The movement mimics real-world activities like carrying groceries or moving furniture, enhancing functional strength.
- Athletic Performance: Loaded carries improve balance, coordination, and power, which are crucial for sports and physical activities.
How to Get started with loaded Carries
If you’re new to loaded carries, here are three beginner-kind variations to try:
- Suitcase Carry: Hold a dumbbell or kettlebell in one hand, keeping your arm straight by your side. Walk for a set distance, than switch sides.
- Rack Carry: Position a kettlebell at chest level, resting it on your forearm. Walk while maintaining an upright posture.
- Waiter Carry: Hold a weight overhead in one hand, keeping your arm fully extended. This variation challenges your shoulder stability.
Dan John recommends starting with light weights and gradually increasing the load as you build strength and confidence. Aim to incorporate loaded carries into your routine 2–3 times per week for noticeable results.
Dan John’s SparHawk Workout
For those ready to dive in, here’s a quick and effective loaded carry workout:
- Goblet Squat x8
- Left-Handed Suitcase Carry x60ft
- Goblet Squat x7
- Right-Handed Suitcase Carry x60ft
- Repeat for 3–5 rounds
This simple yet intense routine combines strength and endurance, targeting your entire body.
Final Thoughts
Loaded carries are more than just a fitness trend—they’re a practical, time-efficient way to build strength, stability, and resilience. Whether you’re a seasoned athlete or a fitness novice, incorporating this movement into your routine can yield transformative results.
As Dan John wisely puts it, “The body is one piece.” Treat it in this very way, and let loaded carries help you unlock your full potential. Ready to give it a try? Pick up a weight, take a step, and feel the difference.
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