Loaded Carries - Practical, Minimalist Strength Training
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- čas přidán 28. 06. 2024
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(0:00) - that's a lot of bags!
(0:36) - 🎒 loaded backpack carry
(1:53) - 👨🌾 farmer walks
(2:27) - 🧳 suitcase carries
(3:32) - 🦺 weighted vest carry variations
(3:56) - 😎 sandbag carry variations
(5:21) - ⏱️ how to add loaded carries into your workout sessions
(6:30) - 🛍 Ryan carrying heavy stuff in the street like a mad man
gmb.io/loaded-carries/ 👉 training plan
Loaded carries are one of our favorite "secret weapon" types of exercise that you simply don't hear enough about. You can do them anywhere with whatever you happen to have and build strength you can actually use in everyday life. They're especially great for your grip, shoulders, and core.
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We really hope you found this video useful. Please leave a comment if you have any questions at all. We'll do our best to help. - Jak na to + styl
I've started doing my kettlebell sessions at the park near my house, about a 5 minute walk away, and I just carry my kettlebell there. I'll stop at points on the sidewalk to set it down and switch hands. Planning to get a slam ball as well to carry on the other side for a full-on caveman strength workout.
Loading backpack with water bottles is nice because if you get tired or small injury you can dump out the water and have a light load rather than being forced to carry your stuff back
For sure, though you should really start out with light loads and carry only what you're sure you can manage.
Loaded carries are amazing for overall health and metabolic conditioning. Also, as a bonus every time you put the weight down and pick it up you work the essential hip hinge movement as well!
Overhead carries are worth a try as well, as well as different walking patterns such as walking backwards, doing side stepping, step-overs, etc.
The timing of this video is uncanny as I've just been reading Dan John's and Tim Anderson's books who both regard loaded carries as being crucial.
Carrying. A natural human movement 💪💪💪
It's one of the "natural movements" of mankind. Running, jumping, swimming, climbing.... and carrying stuff. Nothing builds strength like a farmers walk. Fill a wheelbarrow with sand and push over an uneven terrain.
Heck, yeah.
I wouldn't say swimming is a "natural" movement??? But, walking in water would be...
@@jess1987 Walking in water is just "walking". Of course swimming is one of the natural movements of mankind. Fighting is too, btw. Completely forgot it.
I do the city farm push shopping cart 🛒 push over uneven buckled big divided
sidewalk lines pot holes curbs l may get crazy 🤪 push a 2nd cart l find on way to return if using a cart if l bag 🛍️ it both shoulders l go walk the 4 flights no elevator if not asthma flair ups or dizzy 🤕🥵doin l hope my arthritis hands let me hold straight arms carry so my compress disc
Knots in neck at times frozen shoulder gets relief as if carry heave pus not with butt sticking out back disc knees & winky ankles bunions drop foot trip numbing st times l need to do more after swelling in a 113lb 59 come in a week fibrillation arthritis sleep apnea body issues l need to nip in the butt saggy muscles no good after covid in 20,21need to get back in shape do l not depend on the third 🦵🦵🦵😉
Keep Rocking the good stuff 🤗
I would love a tutorial on proper technique for lifting heavy things. Not necessarily gym weights but everyday stuff.
Love this! GMB has really helped me the last 2 months.
Really happy to hear that, Karen.
Great stuff. Thank you for this!
Yes! I've got a Go Ruck plate carrier that I love to use for walks all the time.
Excellent.- I like the Go Ruck packs
I love GMB fitness.
great ideas. thank you
I really enjoy loaded carries...and so many variations with objects/grips etc 🙂
Absolutely - so many options
While carrying heavy loads I noticed a good way to make it enjoyable is to focus on breathing deeply into your belly.
Breathing is fairly important
I always carry all my groceries instead of driving to the store and sometimes go for a walk with my 15kg weighted vest too.
That's awesome.
Does this make you strong in gym lifts eg deadlift/bench press etc. By the way thats a great workout
Rucking with kettlebell inside the pack is my second favourite. Suitcase carry and when I get tired back to pack.
The best one is carrying my son around ❤ he loves it so much that he is like I'm tired already when we start hiking... progressive overload 😁🤣
Kids are probably the world’s best resistance training implement ;)
Great exercise and video. Apart from stretching my main exercise is walking home with shopping, not the fanciest but it works
Whatever gets the job done
I love to walk the stairs a couple of times the whole house up and down loaded with a 20kg medicine ball on the shoulders. Alternating the carry side in the basement and doing about 3 times up and down per side for 4 floors and two times per week.
Very nice! It's fun, isn't it?
I always carry some additional weights because I am overweighted. Also I carry my 3 little kids around in different variations. Hardcore workout is carrying the MaxiCosi or similar with baby around the town. After 10mins I guarantee you sweat all over the body😂. But I never thought about this as a workout so for me it is a kind of mindshift in a positive way. Now I see myself as a great athlete instead of a fat father of three💪🏻😀.
Alright! GMB exploring the world of dynamic weight shifting gear. Me likey!
:)
Early in the pandemic, I had a protocol of walking about 20 feet with a 28 kg kettlebell and a 96 lb concrete tent weight (cast in a bucket with a rebar handle.) after the walk, do 10 kb swings, switch hands, walk back. Repeat 4 more times. After a while, I got pretty strong.
It works!
@@gmbfit I was surprised at how well it worked. That’s not nothing and it started to feel light.
It's pretty cool how quickly your body grows accustomed to carrying loads
I walk around my flat holding 25kg in each hand with the timer 5mins on the phone. Couple sets of that work good.
Good stuff.
Doing heavy carries before a workout really jacks up the central nervous system which carries over into your other lifts.
it's a really good CNS activator
Fill the backpack with water, all that weight will make you thirsty and if it gets too heavy you can pour out the water.
Loaded carries while walking the dog are great way to build strength
Hell, yeah. :)
I did that backpack thing back in high school. They wanted to charge me like $6 a year for a locker, and I spent it all gambling. So I carried my heavy books every day. Used the gambling winnings for carnival rides.
hahahaha, a life well-lived :)
I cannot workout in a gym.. I gotta be outside walking around, so this is great!
I know how you feel
I don’t have a sand bag but I think a fresh large bag of cat food will do.
There’s nothing at all special about the specific implements. Anything you have on hand can do the job :) Way to be creative.
I went through a phase of lifting large bags of cat sand, it was great until one split over my head and all over the floor! :D You know what a cat will do the second it sees that nice pile of sand on the floor right? 🤣
Great video! Do you have a weighted vest you would recommend?
Dan Foster Not really. I suggest just finding something that fits you and is adjustable.
これも最高～
Or you can work as a bricklayer assistant and carry some cement bags around!
Manual labor is an experience. Maybe not for everyone, but definitely something I'm glad I did, even if it wasn't the most fun I ever had.
When I was in my late 30's I worked 2-3 days a week as a builder's labourer. Mixing cement for 7 hours with just a shovel is the best and most zen-like work-out ever.
This all sounds a bit like my fitness discovery of the last year or so. I'm 57, and have spent the Covid year carrying a pair of dumbells - usually 4kg-6kg - on long-distance hikes, i.e. anything from 6 miles up to a half-marathon, through all the nature trails which I have discovered in the vicinity of my home in Bristol UK. At times, depending on how busy/injury-free I have been, I have done this four times per week. Unfortunately I'm having to take it easy at the moment because of hallucis longor tendonitis in my right foot, but I think overall it's been very good for my health.
That's great that loaded walks have been good for you. Here's something that might help your foot: gmb.io/feet/
@@gmbfit Thanks very much indeed for the tip. I've only just noticed your reply, having been on another 7 mile hike this morning. I'm only doing this once a week or so at the moment as my foot tendonitis is still an issue, so I will certainly look closely at the exercises in your link.
He kind of reminds me of that guy from MAD TV.
Rob?
My favorite is carrying the kids; and they have built in weight progression.
Definitely fun until they're too big :)
Thanks for this video! I ALWAYS get neck pain and headache when carrying a full bagpack for a while or walking with heavy groceries bags, that's annoying...what do you recommend to prevent that?
Sounds like you're loading your pack wrong or standing/walking in a way that's straining your neck. I recommend getting stronger and thinking about keeping a more comfortable posture so you don't have to tense so hard to carry your stuff.
@@gmbfit thanks for your quick reply! I'm definitely not strong. I'm checking your videos and I'll see if I can solve this, it's becoming a condition. Thanks a lot!
Just be consistent and gradual at doing some kind of challenging strength exercise that's appropriate for your level. We have some recommendations here: gmb.io/beginner/
To furthher improve my grip strength I put a tea towel through my 20kg kettlebell.
Grab both ends of the towel and lift the kettlebell and go for a 4 minute walk around my block.
Watching me carrying a KB with a towel It definitely leaves the neighbors puzzled! 😅
I live on the second floor, so that means going dow and up, two sets of stairs included in the walk.🔥💪🔥💪🔥💪
I try to do this walk at least once a day. Maybe two or three times if possible.
It is my warm up for the day ahead
Sounds like a solid routine!
Do you think farmer carries up and down hill is to much on the joints?
Depends on your body and how often you do them. ;)
I thank my friends in contributing to my gains with the carry what they do is hide bricks in my backpack without me knowing
You forgot to say it's mandatory to sing a country song doing the farmer's walk. A good one is 'Big, Green Tractor'.
Ah, yes, of course. I'm partial to London Calling.
How heavy are those sandbags?
Not sure
Is it in Japan?
yes
i wonder how do you like japan?
Well, I've been here for about 25 years so it's alright. ;)
The real exercise is holding your breath while the wonderful cigarette person goes by, no matter what you carry 😂
hahahaha
If you ever find yourself cursing the mailman for bringing you all those stupid catalogs, they are ideal for loading your backpack. Measure out
10/ 20 lb bundles on the bathroom scale and duct tape them.
hahaha, nice - all that junk mail can finally be useful :)
meanwhile a guy at the construction site opposite his house looks through his window and thinks to himself at least i'm getting paid for carrying heavy stuff up and down all day
if you wanna quit your job, you could do that too
You guys call it load training and most moms call this “everyday.” 😂
True fact: only mothers carry things.