In the world of fitness, flashy movements and high-intensity circuits often steal the spotlight. But one of the most brutally effective and tragically underutilized exercises remains humbly in the background: the loaded carry. 

Rooted in strongman-style training, loaded carries (or farmer carries) are as old-school and real-world as it gets. Think about it: carrying awkward, heavy things from point A to point B is one of the most common — and functional —human movements. So human that it used to be a rite-of-passage in ancient nordic tradition. Whether it’s hauling groceries, carrying kids, or moving furniture, life demands the strength and stability that loaded carries build.

These exercises are incredible for grip strength, core stability, postural control, and full-body endurance. They’re a cornerstone for athletes, weekend warriors, and everyday movers looking to build real, usable strength. Let’s break down the basics and explore some powerful variations.

How to Do a Loaded Carry (General Instructions)

Loaded Carries are very simple. You pick a weight, (dumbbells, kettlebells, sandbags, or any weighted object) and you pick a distance. Make sure to do these as out of the way from your regular gym space as possible, so to not interrupt or be interrupted.

Brace your core, Keep your ribs down and spine neutral. Pick up the weight, and stand tall, with your shoulders back, chest proud, chin tucked slightly. Walk with control. Avoid leaning, wobbling, or rushing. Focus on even, deliberate steps. And breathe steadily. Exhale slowly and maintain tightness through the midsection.

The sky's the limit with how creative you can get with the loaded carry. Just watch one season of World’s Strongest Man. They get very wild with how they program carries. But here are a few classic variations of the loaded carry that I would recommend for almost any gym goer:

Suitcase Carry Same as a farmer’s walk—but only use one weight, held on one side of your body.

• Focus: Anti-lateral flexion (your body fights to stay upright against the uneven load).

• Why it works: It’s a killer for obliques and balance, building a strong, stable spine.
  

Waiter’s Walk Hold a kettlebell or dumbbell overhead in one arm and walk slowly.

• Focus: Shoulder stability, upper back engagement, and core control.

• Why it works: Demands postural awareness and thoracic stability, especially under fatigue.
  

Front Rack Carry Hold weights in the front rack position (like kettlebells or sandbags at shoulder height).

• Focus: Core bracing, upper back strength, and posture.

• Why it works: It challenges breathing and posture simultaneously, mimicking real-life awkward lifts.
  

Asymmetrical Carry Use two different weights (e.g., 40 lb in one hand, 20 lb in the other) or different positions (one hand by your side, one overhead).

• Focus: Advanced core strength, balance, and coordination.
• Why it works: Teaches the body to manage uneven forces—great for athletes and injury prevention.
  

Loaded carries don’t look fancy—but their impact is massive. If you want to get stronger, move better, and train in a way that carries over directly to life outside the gym, start walking heavy. Add these variations to your routine 1–2 times per week, and you’ll quickly understand why strongmen, athletes, and coaches alike swear by them.