The rack carry is also excellent. Racked carry: Two kettlebells or dumbbells, held in the clean position in each hand. That's one of the most difficult things I've done in my life. Getting your workout in when on the move can be a bit of a struggle which is why the Spud Traveling Farmers Walk Handles are a dream come true to nomadic budding powerlifters and bodybuilders, or just anyone who wants to improve strength, form, and endurance.. There is no doubting the farmer’s walks, suitcase carry, and loaded carries are all amazing exercises. You can use two weights overhead or even held on the chest. Side carries. Similar to the suitcase carry the waiter's walk creates a unilateral challenge to teach core bracing. You try it. Suitcase Carry: A suitcase carry is simply a farmer’s walk with the weight in one hand only. There are several different carries: Farmer’s carry: Two heavy kettlebells or dumbbells, one held in each hand. I started doing this when all the reports came out talking about how bad sitting was to … Then don a 150-pound backpack. 1. 1. The side carries are the easiest to learn and coach as often the only cue needed is pick it up and go. Chest-Front rack position carries 3. The waiter carry (one arm above the head), rack carry (hand by the chest and shoulder), and the suit case carry (one arm at your side), provide a ton of strength and conditioning benefits. The overhead carry can be done unilaterally or bilaterally, but either way, they will test your shoulders. Walk with the overhead carry for 40 steps, keeping your bicep behind or by your ear. Both are excellent assistance for strength. ... Another version you can use is the loaded carries with a kettlebell or dumbbell overhead. Waiter’s Walk. The Farmer's Walk most likely got its name because it's similar to a farmer carrying buckets of feed for animals. Bear-hug carries. Even though there are endless ways to perform a loaded carry, my favorite overall is the farmer’s carry. Waiter walk: One kettlebell or dumbbell held overhead. One of my favorite variations of an overhead carry is holding a kettlebell bottoms up as it presents an even greater challenge to the stability of the shoulder. This set of farmers carry straps are super lightweight and fit easily into your gym bag without bulking it up and adding … Overhead-Waiter walks 4. This is most often performed with kettlebells or dumbbells. I like both in sets of 5-8 reps with a bell only slightly lighter than I would press. Side carries-Farmer’s walks and suitcase carries 2. Ways to Carry Weight. Look up the Cook Drill - overhead carry into rack carry into suitcase carry. Whereas the farmer’s walk builds superior total body strength, the suitcase carry is perhaps more applicable to real world situations. The bottoms-up clean, without carrying, is an excellent exercise, as is the bottoms-up press. 3. Cross walks and overhead walks of any kind are usually epic failures when combined with something else. The farmer’s walk is the original loaded carry and the easiest to perform. You can use dumbbells, kettlebells, regular barbells, a trap deadlift bar or specific farmer’s walk handles. Fun to watch though. For farmers walks I use 2 16kg (it’s the only weight I have two of), for suitcase carries I use a 24kg (that’s the heaviest I’ve got) and for single overhead carry I use a 20kg. For a … Obviously, some combinations don't work as well as others. Loaded Carries & Farmers Walks - The Forgotten Functional Movement. But it has been closely associated … Now pick up farmers walk implements weighing 150 each. Suitcase carry: One heavy kettlebell or dumbbell, held just on one side. Instead of simply performing the farmers walk with one dumbbell, in the waiter's walk the dumbbell is pressed and locked out overhead. Grab 1 or 2 dumbbells or kettlebells and hold them overhead. The farmer's carry is an exceptional exercise that tests the rotator cuffs, grip strength, and core stability. Then go for a walk.