Loaded Carry

Walking a set distance under load, whether that is a backpack, a sandbag or a pair of dumbbells. It builds the grip, the midline and the aerobic base that a race day carry actually asks for.

Standard: A valid effort carries the load the full prescribed distance without dragging it; the load may be set down to rest but must be carried across the finish.

How to do the Loaded Carry

1. Pick the load up with a hinge, not a round back.
2. Stand tall with the ribs down and the shoulders back rather than shrugged.
3. Walk with short, deliberate steps and a normal breathing rhythm.
4. Keep the load steady rather than letting it swing and steer you.
5. Set it down under control at the end rather than dropping it.

Common faults

• Leaning back to counterbalance the load, which loads the lower back for the whole distance.
• Shrugging the shoulders up and burning the traps early.
• Taking long strides so the load swings and the midline works twice as hard.
• Holding the breath rather than settling into a rhythm.

Scaling & progressions

• Reduce the load before you reduce the distance: the distance is the stimulus.
• Break the distance into segments with planned stops.
• Use a backpack loaded with books or water when there is no gym kit.
• Switch a single-sided carry between hands at the halfway point.