A good house always has a solid foundation. We believe in building a solid foundation by mastering five strength movements. By mastering these basics, we lay the foundation for more complicated lifts, injury prevention and above all else, LIFE! Because isn’t fitness about creating a more adventurous life?
Over the last five weeks we have shared with you the principles of how we build a client up, and build the foundation. Each training session with our clients always includes all or most of the 5 Pillars, in some form or variation:
A loaded carry is essentially a loaded walking plank – all the core that you can imagine using in everyday life! Loaded carries are important because every day we walk while carrying things – groceries, kids, suitcases, etc. The act of carrying heavy things over a distance is the most functional and fundamental movement. Like all of our other pillars, this movement is for ALL fitness levels and ages because of the transfer to everyday life.
It teaches how to create tension and brace your core for other more demanding compound lifting. Loaded carries are great for training the grip, building muscle, work capacity, core strength, coordination, and even improving function of the shoulder girdle. They really do offer something for everyone!
Loaded Carry Options (Based on Needs from Assessment)
Farmer’s Walk (Dumbbells or Kettlebells or Trap Bar)
Suitcase Carry (Dumbbells or Kettlebells)
Goblet Carry (Dumbbell or Kettlebell)
Sandbag Front Carry
Kettlebell Racked Carry
Overhead Kettlebell Carry
We progress carries based on the client’s ability, but many end up progressing to fun carry variations that include off-set weight (2 different weights in each hand), barbell carries with banded kettlebells, carries with bands for extra instability, and so much more.