The Ultimate Guide to Loaded Carries: Benefits, Techniques & How to Get Started

By MuscleTech Strength Coach John Porter Jr.

From carrying groceries from the car after a long day at work to carrying home a child with a skinned knee, we perform a lot of loaded carrying movements in our daily lives. Next to the squat, it’s one of the most foundational movements we can do. Unfortunately, it’s also one of the most ignored and often overlooked exercises. Those who know about carry exercises believe they’re reserved only for a particular type of athlete (e.g., strongman). That couldn’t be any further from the truth.

When programmed properly, loaded carries can assist in achieving any goal, whether it’s fat loss or gaining strength. Not to mention, your quality of life will be greatly enhanced. Just in case you have no idea what I am talking about, allow me to fill in the blanks:

Loaded carries are an exercise where you add a weight or implement to your body and you walk. The implement can be a dumbbell, kettlebell, barbell, sandbag, weighted vest, or even a backpack (think rucking).

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Some Benefits of Loaded Carries 

• Builds grip strength

• Increases overall/total body strength

• Builds endurance/stamina

• Strengthens the core

• Burns calories

• Adds variety to a workout routine

• Enhances motor skills/intra- and intermuscular coordination

• Are joint friendly

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Loaded carries involve picking up a weight and walking with it for a designated distance or duration. This seemingly simple exercise translates directly into functional strength and enhances everyday tasks by:

• Improving grip strength for holding objects.

• Enhancing core stability during dynamic movement.

• Building endurance to sustain physical effort over time.

Do some kind of loaded carry three times a week. You want to be aggressive and intense, so ensure you’re recovered from your last session before doing the next one. Here are some videos I made to help understand form and technique.

Kettlebell Goblet Carry

Zercher Carry

Pinch Plate Carry

Suitcase Carry

Beyond increasing the weight on the carries above, there’s one way you can add to the complexity and challenge of any loaded carry, and that’s to drag a sled stacked with any number of 45-pound plates while performing the above carries. Obviously, some combinations don’t work as well as others, but when you attach the sled to your waist and walk forward while performing one of the carries above, it multiplies the intensity and results of the exercise.

• “Only for Strongmen” – Many assume loaded carries are reserved for powerlifters and strongmen, but they’re beneficial for all fitness levels.

• “Just Walking with Weights” – While it looks simple, proper technique is essential to prevent injury and maximize benefits.

• Neglecting Progression – Like any other exercise, progression in load and complexity is key for continued gains.

• Beginners: 2–3 sets, 30–45 seconds per carry, 1–2 times per week.

• Intermediate: 3–4 sets, 45–60 seconds per carry, 2–3 times per week.

• Advanced: 4–5 sets, 60–90 seconds per carry, 3+ times per week.

• Warm Up Properly: Activate your core and shoulders before heavy carries.

• Maintain Posture: Avoid excessive leaning or arching of the back.

• Don’t Overload Too Soon: Start with manageable weights to perfect technique.

• Holding Breath: Breathe consistently to prevent fatigue.

• Leaning to One Side: Maintain symmetry to avoid muscle imbalances.

• Ignoring Fatigue: Stop when grip or posture deteriorates to prevent injury.

• Loaded carries build full-body strength, endurance, and core stability.

• They mimic real-life movements, making them highly functional and beneficial.

• Incorporate various types and weights of carries to target different muscle groups.

Whether you’re a beginner looking to improve overall strength or an experienced athlete wanting to push limits, loaded carries are a versatile and highly effective addition to any training program. Start incorporating them into your routine and witness the benefits for yourself!

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