The ability of proper carrying weights and locomotion is a foundation of one’s fitness. Good programing should focus on including loaded carries basically in every training sessions. They work well as a finisher or as a superset with basic „grind” exercises.
Kettlebells are perfect tool to perform it. You can carry them like a suitcase, in rack position or overhead position. You can use both hands symmetrically or do it one-sided. Feel free to try it!
At first glance it looks like a child’s play, but if we want to make 100% from it, we have to look closer at technique. For example- kettlebell carry in rack position. Most common mistake is that most people just put kettlebells on shoulders and walk. The problem is that when the elbows are positioned high, our shoulders are set up to elevation and bells are just hanging without proper upper back muscles contraction. It may be fatiguing of course, but we are not using muscles that we want to.
Whatever kind of loaded carries you will choose focus on good posture. Engage your core muscles and contract whole back. Your grip and arms should be working also very hard. Don’t forget about glutes and proper gait. Don’t walk like a duck with feet pointing outside. Carry them strong- like a strongman!
