Improving Strength, Size, & Performance with Loaded Carry Drills
10 Tips for Loaded Carries
1. Maintain proper gait alignment throughout by having the feet perfectly straight (or very slightly internally rotated) and semi-inline. This maximizes torque into the floor, stability, and body alignment while minimizing energy leaks. Imagine walking on a thick 6-inch line throughout. In other words, there should not be a larger lateral gap between the legs or feet when walking.
2. Keep full body tension throughout the duration of the carry.
3. Maintain tall posture with the shoulders pulled down and slightly back and the head tall (not pushed forward).
4. Brace the daylights out of the abs and core. More about core & ab training here.
5. Walk smoothly without jerky motions. Imagine you’re carrying a cup of water on your head during the loaded carry and try not to spill any.
6. Try not to take long lumbering steps. Instead focus on smaller, more compact, quicker steps.
7. Go barefoot or wear minimalist shoes to achieve maximal foot and ankle activation which will optimize recruitment up the kinetic chain.
8. Don’t use wrist straps. Instead, strengthen your grip by squeezing the daylight of the weights.
9. Use chalk when necessary such as during the heaviest sets where grip is obviously the limiting factor.
10. Don’t use a weightlifting belt. Instead, use your core musculature to stabilize your spine.
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