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Strength at home

Loaded carry workout: farmer's, suitcase and overhead carries

Carries train your grip, upper back, trunk and hips together while you walk. Two weights load your lower back less than one, so the farmer's carry comes first and the one-hand suitcase carry second. Choose weights you can carry for 30 metres while walking tall, and change either the weight or the distance from week to week, not both. No trial has tested carries on their own yet, so the session follows coaching practice.

25 minBeginner7 movesA kettlebell · A dumbbell · Pull-up bar · A stepHip flexors · Glutes · Hamstrings · Forearms · Abs · Shoulders
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Standing march2 min
    Beginner · Hip flexors, Abs, Glutes · 3D demoEasier: Seated marchHarder: Standing band hip flexion
  2. Kettlebell deadlift2 sets of 5
    Beginner · Glutes, Hamstrings, Back · 3D demoOne weight between your feet: practise picking it up and putting it down with a flat back. Every carry starts and ends this wayEasier: Hip-hinge practiceHarder: Dumbbell Romanian deadlift

Carries

Rest 60 to 90 s after each carry

  1. Farmer's carry3 carries of 30 m
    Intermediate · Forearms, Abs, Shoulders · 3D demoHeavy enough that your grip works hard by the end. Walk tall with short, even steps, and put the weights down before your grip failsHarder: Suitcase carry
  2. Suitcase carry2 carries of 20 to 30 m each side
    Intermediate · Abs, Forearms, Back · 3D demoOne weight. Stay level: don't lean towards or away from itEasier: Farmer's carryHarder: Overhead carry (waiter's walk)
  3. Overhead carry (waiter's walk)2 walks of 15 to 20 m each arm
    Intermediate · Shoulders, Abs, Triceps · 3D demoOnly if you can lock your arm out overhead without pain; otherwise another suitcase carry. Keep a clear path so you can drop the weight away from youEasier: Suitcase carryHarder: Yoke walk

Finisher

  1. Side plank2 holds of 20 to 30 s each side
    Intermediate · Abs, Hip abductors, Shoulders · 3D demoFrom your knees to startEasier: Knee side plankHarder: Side plank with leg lift
  2. Bar hang2 or 3 holds of 10 to 20 s (optional)
    Intermediate · Forearms, Back, Shoulders · 3D demoIf you have a bar; feet ready to take your weightEasier: Exercise ball pyramid drapeHarder: One-arm dead hang

Tips

  • Start around a quarter of your body weight in each hand, or less: a coaching figure, not a tested one. You should walk tall without leaning, shrugging or shuffling.
  • Add weight or distance from week to week, not both at once.
  • Pick the weights up and put them down the way you deadlift: bend your knees, keep your back flat and the weights close.
  • Your grip will tire first. Put the weights down before it fails, and use straps only when your trunk, not your grip, is what limits you.
  • With back pain, keep it to about 5 out of 10, settling within an hour, and stop if pain spreads down a leg. Two hands before one.
  • After a caesarean, carry nothing heavier than your baby for about 6 weeks. With a prolapse, keep the weights light and split between both hands.
  • Arthritis at the base of your thumb or trigger finger: thick or padded handles, and lighter weights.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

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Questions people ask

How long does the loaded carry workout: farmer's, suitcase and overhead carries take?

About 25 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A kettlebell, A dumbbell, Pull-up bar, A step. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 6 of its 7 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.