What if I told you that one of the best ways to shred fat AND build muscle was to…wait for it…walk.
Yup, that’s right, walk.
Let me explain.
I’m not just talking about regular old walking on a treadmill, or down the road. I’m talking about some next-level type walking, walking that can build strength, muscle, and blast fat all at once.
The farmer’s walk is the most popular variation. Grab a pair of kettlebells, dumbbells, trap bar, or special farmer’s walk implements and just walk.
Benefits of Loaded Carries
SHOULDER HEATH & A BIG BACK
First off, loaded carries are great for creating healthy shoulders. This is because when you carry something, it allows the shoulder blade to sit back in a natural position and activate the muscles surrounding it. This helps improve posture and stability.
Carries are also great for building size and thickness in the upper back. These muscles are mostly made up of slow-twitch fibers, which means they grow best with a lot of time under tension (TUT). And holding something for an extended period of time creates a lot of tension in these muscles.
IMPROVE GRIP STRENGTH
Carries are great for improving grip strength. Why is this important you ask? Well, grip strength has a direct carryover to all other parts of your training. Grip is often a limiting factor in a lot of exercises so a stronger grip leads to a stronger everything.
CORE STRENGTH
One of the biggest benefits of carries is their ability to build strength and stability through the core. In order to maintain proper posture during the exercise the abs, obliques, and hips all must work together to maintain good form.
Unilateral carries, where you only have an implement in one hand, also add in an anti-rotation and flexion element because the muscles of the core must work extra hard to resist rotating and flexing to the one side.
Loaded carries are the “game changer”, and they should be a regular part of any athlete or strength competitors training program.💪😎
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