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Why Weighted Carries Are An Incredible Strength Builder

You might find it hard to believe but there are a ton of benefits to carrying heavy objects over a distance. In a gym setting, we call this exercise a weighted carry or farmer carry, when you pick up heavy objects, walk with them around a predetermined route, then place them back down. 

You might be thinking, “I do this every time I carry my groceries to my car!” A valid thought, as that’s a practical, real-world application of the weighted carry. The fact that you do weighted carries in your day-to-day life is one of the many reasons training this exercise at the gym can be so functional and beneficial.

Weighted carries are a phenomenal full body exercise that tests grip strength, as well as core, hip and shoulder stability. Every weighted step you take, your body has to work harder to create stability in your hips, torso, and shoulders so that your form doesn’t fall apart. Weighted carries also make for a great postural exercise because they reinforce a good neutral position of your shoulders.

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Not only are weighted carries good for your posture, they’re also great a endurance builder, and can benefit just about every exercise that requires you to grip something. 

Take a second and think about how many other gripping exercises there are. There’s a ton! Deadlifts, chin ups, bent over rows, bench presses… the list goes on and on. So whether you’re looking to improve your strength for other gripping exercise, or just want to improve your overall strength and stability, the farmer carry is for you!

Next time you’re around heavier dumbbells or kettlebells, try integrating the farmer carry into a circuit. Aim for 3-4 sets at 40 yards of total distance while walking with your weights in-hand. If your grip isn’t struggling by the time you’ve hit the halfway mark, it’s usually a good indication that you should go heavier.

If you want to learn more about the specifics of the weighted carry, check out this article. If you have any questions about the weighted carry or any questions in general, please don’t hesitate to email me at

Now get to work!


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