Training Tip: Do loaded carries for maximum gains in strength, size and conditioning. Loaded carries like farmers walks, zercher carries and overhead carries have an incredible affect on the body. They train the entire body to move and work together in one of the most fundamental movement patterns the human body has: picking a weight up and moving it.
Not only are the legs, back, traps, rear delts, forearms and shoulders worked but the core is worked in such a way that is in line with how the abdominal muscles were meant to be used: holding and stabilising the body.
The long duration of the carries gives the muscles an occlusion effect: They are put under a constant tension for a long period of time while restricting blood flow to the working muscles, leading to release of growth factors that lead to growth.
They can be used to build strength as a main movement used in a training session using sets lasting 20 seconds or for 20meters. For size utilising sets last 20-60 seconds (or 20-60 meters) and for fat loss at the end of the session for sets lasting 60-120 seconds.
Loaded carries are all in all a great way to build a strong, conditioned and injury free body.