30 Loaded Carry Exercises Every Contact Athlete Must Try

There are no magic exercises for contact athletes.

But, my god, loaded carries are close.

Here’s a list of my 30 favourite variations:

1. Farmer’s Walk:
   • Carry heavy dumbbells or kettlebells in each hand and walk.
2. Suitcase Carry:
   • Carry a heavy dumbbell or kettlebell in one hand while keeping your body upright.
3. Rack Carry:
   • Hold a kettlebell or dumbbell in the rack position (elbow bent, weight at shoulder height) and walk.
4. Overhead Carry:
   • Hold a weight overhead with one or both hands and walk.
5. Double Overhead Carry:
   • Hold a weight in each hand overhead and walk.
6. Front Rack Carry:
   • Hold a barbell, dumbbells, or kettlebells in the front rack position (across the front of your shoulders) and walk.
7. Bear Hug Carry:
   • Carry a heavy sandbag or medicine ball hugged close to your chest and walk.
8. Goblet Carry:
   • Hold a kettlebell or dumbbell close to your chest with both hands and walk.
9. Bottoms-Up Carry:
   • Hold a kettlebell upside-down (bottoms-up) in one or both hands and walk.
10. Zercher Carry:
    • Hold a barbell in the crooks of your elbows and walk.
11. Plate Carry:
    • Hold a weight plate in each hand, arms extended down, and walk.
12. Trap Bar Carry:
    • Load a trap bar (hex bar) and carry it by the handles while walking.
13. Yoke Carry:
    • Carry a loaded yoke on your shoulders and walk.
14. Sandbag Shoulder Carry:
    • Hoist a sandbag onto one shoulder and walk.
15. Single-Arm Rack Carry:
    • Hold a kettlebell or dumbbell in the rack position with one arm and walk.
16. Single-Arm Overhead Carry:
    • Hold a weight overhead with one hand and walk.
17. Offset Farmer’s Walk:
    • Carry a heavier weight in one hand and a lighter weight in the other.
18. Kettlebell Racked Suitcase Carry:
    • Hold one kettlebell in the rack position and another in the suitcase position.
19. Cross-Body Carry:
    • Hold a weight in one hand down by your side and another in the rack or overhead position with the opposite hand.
20. Duel Kettlebell Bottoms-Up Carry:
    • Hold two kettlebells in the bottoms-up position and walk.
21. Band-Resisted Carry:
    • Walk while holding a resistance band anchored behind you, adding tension as you move.
22. Sled Drag:
    • Attach a sled to a harness or hold ropes and drag it while walking backward or forward.
23. Kettlebell Waiter’s Walk:
    • Hold a kettlebell overhead with one arm extended straight up and walk.
24. Double Kettlebell Rack Carry:
    • Hold a kettlebell in each hand in the rack position and walk.
25. Farmer’s Walk with Shrug:
    • Perform a farmer’s walk and periodically shrug the weights.
26. Axle Bar Farmer’s Walk:
    • Use a thick-handled axle bar for added grip challenge.
27. Sandbag Bear Hug Carry:
    • Hug a sandbag to your chest and walk.
28. Pinch Plate Carry:
    • Hold weight plates with a pinch grip and walk.
29. Keg Carry:
    • Carry a keg filled with water or sand to add instability and walk.
30. Log Carry:
    • Use a strongman log and carry it, focusing on maintaining balance and stability.

How to Program Loaded Carries

Distance, sets, and reps for loaded carries based on your goal

Want a free in-season programme?

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