Loaded carries are amazing for athletes, particularly contact athletes. How do you weigh up against our farmers carry strength standards?
They’re often neglected.
I want to make them as popular as a heavy deadlift.
In your local gym, I want to hear: “Got my first 5 plate deadlift yesterday” “Who cares, I just got my first 2xBW carry”
A big part of making them popular is having measurable standards to chase and hold yourself against.
Using my experience coaching farmers carries to hundreds of athletes I’ve created these standards. You can use a trap-bar, farmers bar or dumbbells – whatever you have access to:
FARMERS CARRY STRENGTH STANDARDS – TRAP-BAR
You can find trap-bars in most local gyms these-days.
They offer an excellent alternative to farmers bar, you can actually load them a little heavier due to the improved stability.
Good: 1.5xBW for 30s
Game-changer: 2xBW for 30s
FARMERS CARRY STRENGTH STANDARDS
Farmers bars are the gold standard, though they won’t be find in your average gym.
As they move independently, the movement becomes slightly harder than the trap-bar.
Good: 1.25xBW for 30s
Game-changer: 1.75xBW for 30s
DUMBBELL FARMERS CARRY STRENGTH STANDARDS
Dumbbells are my least favourite piece of equipment for carries.
They crash against your legs and you are usually limited to 50kgs.
However, thats all some people have.
As you’re unlikely to have bodyweight dumbbells in your gym, dumbbell standards are based on time:
Good: 0.5xBW/hand x 30s
Game-changer: 0.5xBW/hand x 60s
Hope this gives you a carrot to chase your loaded carry training.
Are you a contact athlete? Do you want a free in-season programme? Get your free in-season Game Ready Programme here – Game Ready: The Inseason Training Programme
Only managed 0.138BW (2 X 9.0Kg Dumbbells) X 16 minutes Carry Walk
Two 115 lbs dumbbells for roughly 200 ft, 100 ft each way there and back, at 178 lbs. Want to work up to my gym’s 135 lb dumbbells but the 115 lb keep slipping out of my grip due to brushing leg–like mentioned–hard to keep hold of, lose grip after usually 1 successful 200 ft carry and then 2 shorter carries, only 80 ft.
Hi, started doing these at 1.5 bodyweight am aiming for x2 bodyweight by end of summer
What would 3x bodyweight be considered in terms of performance? I am not a strongman, just a combat sports athlete working on being super solid and explosive. Did 590lbs for 45 secs at 196lbs bodyweight
Crushed 5 sets, 30 sec 185kg trap bar FW. I’ve been doing them on and off for 3 years. I’m 100kg so getting close to 2x body weight.
Best, but most overlooked exercise at my gym. Fantastic way to get the attention of any girls working out!
2 48kg kettlebells for 60 sec (roughly 250ft) @ 77kg bodyweight . I do these at home by walking up and down my driveway. Invariably, there’ll be a neighbor walking a dog who will decide this is a great time to start up a chat, which typically means that I’ll be standing there holding the bells (while grinning through gritted teeth) for an extra 30 or so.