MovementsConditioning
Loaded Carry
Also known as: Backpack Carry · Sandbag Carry · Weighted Carry · Suitcase Carry · Ruck
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.
Loaded CarryConditioning
The 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 it
- 01Pick the load up with a hinge, not a round back.
- 02Stand tall with the ribs down and the shoulders back rather than shrugged.
- 03Walk with short, deliberate steps and a normal breathing rhythm.
- 04Keep the load steady rather than letting it swing and steer you.
- 05Set 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.
Coaching tips
- · A rucksack is the most travel-friendly piece of strength equipment there is.
- · Walk tall and the whole thing becomes an aerobic piece rather than a back session.
- · Grip usually decides how far you get, so train dead hangs alongside it.
Related movements