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Locked and Loaded Bearers | T nation

Loaded carrier bags (like peasant walks) are basic training at its best. You simply pick up a heavy weight and carry it for a certain time or distance.

But if you only use it when you have a lot of space or just go forward, you won't get most of them. Here's how to spice up a basic exercise in a not-so-easy way, even if you're training in a small space like a home gym.

The two best loaded carriers for small spaces

If you don't have a lot of freedom of movement, here are your best options:

1. Narrow Figure 8

This is ideal for a small space and adds a multidirectional element to charged beams. The closer the cones are, the more turns you have to make in each lap. You have no cones? Use stones or anything that can mark your turning point.

2. Band Resisted In-Place Carry-March

This simulates the requirements to move forward, more than just walking in place without additional resistance. You need to work to keep your hips forward (which will activate your glutes) and prevent the band from pulling you back.

So position an NT loop band over your hips and anchor it at a height between your knees and your waist. Step away from the anchor to create tension against your hips and stay the same distance from the band during the exercise.

(I designed the NT loop band for this; it has a built-in door anchor and feels far more comfortable and stable than the standard bands that dig into the body or move strangely.)

Do you want some conditioning? Take the same idea and use it for band-resistant interval switching:

  • A1. Band resisted Carry-March in place: 30 seconds
  • A2. Skip: 20 seconds
  • A3. Sprint: 10 seconds (as fast as you can)

The last two look like this:

One lap is one minute. Repeat this process three to six laps without a break.

Make sure the band is tight all the time. The dumbbell hip stretcher with high-knee march is your active resting part in every interval.

The three largest carriers with large space requirements

If you are in the gym or outdoors, these exercises are my top variations. You go far beyond just going forward with a heavy thing in your hand.

1. Carrying Forward and Backward

This is the most basic variant of conventional loaded carrier bags. But instead of turning around and going forward again, stay in the same direction and go backward to return to the start. Of course, you can do this in a smaller space, as shown in the video. Simply adjust the cones to the available space.

As basic as this is, I haven't seen other trainers go backwards when loading, which amazes me.

2. Box Carry

As the name suggests, go into the shape of a box. It is unique because it moves sideways and not just forwards and backwards.

You can limit lateral movement by placing the four cones in the shape of a rectangle so that the longest distance moves back and forth. [19659005] 3. X-Box Carry

This drill is the same as above, except that it adds a diagonal passage between the corners of the box.

Combined Loaded Carriers for Conditioning

For conditioning, pair-loaded carriers carry with other locomotion exercises that you must move through the same space as the carrier bags.

For example, you can pair a set of loaded carrier bags by alternating them with one of the following options:

  • Sled Thrust
  • Plate Printing
  • Crawling
  • Skip
  • Side Shuffle
  • Carioca

Note that none of the above items are hand-intensive. Since loaded tote bags wear your grip, you don't want to combine them with another exercise, such as B. Reverse sled drags, for which a strong grip is also required. This concentrated fatigue limits your ability to do enough laps to achieve a conditioning effect.

You can also use loaded carrier bags as part of what I call Hybrid Locomotion Complexes (HLC). They are a simple and effective way to increase your heart rate and burn a ton of calories without affecting muscle size or strength.

The six main types of loaded carriers

These drills are perfect for dumbbells or kettlebells. Play with one of the following positions as you hold them:

  First three positions

  1. Hip carriers
  2. Rack carriers
  3. Overhead carriers

And their one-sided counterparts: [19659046] Second three Positions “/>

  1. One Arm Hip Carrier
  2. One Arm Racked Carry
  3. One Arm Overhead Carrier

Let's Return to Racked Carry

When Carrying (With One or Both Arms) It Is Important to note some details about holding the dumbbells.

This can get strange with dumbbells if you don't do it right. First, let the back ends of the dumbbells rest on your shoulders. Then slide your hands away from your shoulders so that your little fingers rest against the inside edge of the dumbbells.

  Position of an arm strap

This is more convenient than holding the center of the handle. It is also stronger and more stable because you can keep your forearms perpendicular to the floor. Of course, you can also use kettlebells for all six types of wear.

You can argue that there is a seventh main wearing style, namely a Zercher wearing style. This is usually done with a barbell, a husafell stone or a sandbag. There is nothing wrong with these options. If you have these devices, use them!

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