The most functional workout in existence: picking up weights and walking to transform the core into a steel safety belt and correct postural defects.
- The Concept: The core isn’t for doing sit-ups; it’s to stop you from snapping while moving loads.
- The Variations: Farmer (two weights) for total strength; Suitcase (one weight) for anti-rotation and the pelvis.
- The Technique: Shoulder blades down, spine tall, natural gait. You shouldn’t look like a robot.
- The Weight: Use the “clean walk” rule. If you lean, it’s too heavy.
- The Frequency: Perfect as a “finisher” at the end of a workout, 2 times a week.
We often look for complex solutions to simple problems. We want to improve posture or stabilize the pelvis for running and get lost in incredibly complicated isolation exercises.
Yet, the most ancient and functional gesture in the world is waiting for us: moving a heavy weight from point A to point B.
Let’s call it the “supermarket shopping effect.” Loaded Carries (walking with overload) are the missing link in many training programs. They don’t work on superficial abdominal “burn,” but on the body’s deep capacity to maintain structural integrity under stress. It is the definitive exercise for those who run, for those who sit for 8 hours, and for those who want to be strong in real life.
Why Carries Are “Real Core” (Not Abs)
Forget the crunch for a moment. The primary function of the core isn’t to flex the torso forward, but to prevent unwanted movement (anti-flexion, anti-extension, anti-rotation) and transfer force from legs to arms.
When you walk with weights in your hands, every single stabilizing muscle—from feet to neck—must activate to prevent the weight from crushing you or making you fall.
While walking, you create instability. Your core must manage these micro-instabilities step after step. It is much more specific work for running or daily life compared to staying still in a static plank (which we discussed in the home core stability protocol).
Farmer vs. Suitcase: What Changes and What You Train
There are two main variations, and both should be part of your arsenal.
Farmer Carry
- How to do it: One weight per hand (dumbbells, kettlebells, or grocery bags). Symmetrical load.
- What it trains: It is pure structural strength. It trains the traps, grip, shoulder stability, and global posture. It is excellent for building mental and physical resilience.
- The added value: Grip strength is a fundamental health indicator. Clinical studies (like this review on PubMed) correlate grip strength to longevity and general health in adults. Training grip means training health.
Suitcase Carry
- How to do it: Only one weight in one hand. Asymmetrical load.
- What it trains: A very useful thing happens here. The weight tries to bend you to the side. Your obliques (side opposite the weight) and gluteus medius must work hard to keep you straight. It is an exercise of lateral anti-flexion.
- Why it’s gold for runners: If when you run your pelvis “drops” or sways, the Suitcase Carry is the medicine. It teaches the body not to yield laterally, preventing injuries like dead butt syndrome.
Technique: The Details That Make the Difference
It seems easy (“just walk”), but doing it poorly is useless. Here is the postural checklist:
- “Tall” Posture: Imagine a string pulling you from the top of your head toward the ceiling. Don’t slouch.
- Scapulae in pockets: Don’t keep your shoulders near your ears (classic mistake). Push them down and slightly back, engaging your lats.
- Ribs closed: Don’t flare your belly forward. Keep your abdomen compact as if you were expecting a light punch.
- Natural gait: Don’t march like a toy soldier and don’t take tiny steps. Walk fluidly, rolling heel-to-toe.
- Breathing: Don’t hold your breath! Breathe “behind the shield” of your contracted abs.
How Much Weight to Use: The “Clean or Nothing” Rule
How do you choose the right weight? Don’t look at the numbers, look at the form.
The rule is simple: you must be able to walk perfectly straight.
- If to hold the weight you have to lean your torso to the opposite side: Too Heavy.
- If your shoulders hurt or you feel your neck straining: Too Heavy.
- If you walk in a zig-zag: Too Heavy.
The right load is the one that challenges you to maintain the perfect position but allows you to maintain it. Start conservatively (e.g., 12-16 kg for women, 20-24 kg for men) and go up only if the technique is impeccable.
Two Ready-to-Use Protocols (Entry + Progressive)
Protocol 1: Entry Level (Time Focus)
Great for learning load management.
- Exercise: Suitcase Carry (one side at a time).
- Work: 30 seconds walk right hand / 30 seconds recovery / 30 seconds left hand / 30 seconds recovery.
- Volume: Repeat for 3 total rounds.
Protocol 2: Progressive Strength (Distance Focus)
To build true strength.
- Exercise: Farmer Carry (heavy).
- Work: Measure 20-30 meters. Walk there and back without putting the weights down.
- Recovery: 90 seconds.
- Volume: 4 sets. Every week try to increase the weight by 1-2 kg or the distance by 5 meters.
Typical Mistakes and Quick Fixes
- The Chicken Wing: Keeping arms wide and detached from the body. Fix: Keep triceps in contact with lats.
- Looking at the ground: Looking at your feet makes your back curve. Fix: Look at the horizon.
- Rushing: Running to finish sooner. Fix: Slow down. Time under tension is the goal.
How to Insert Them into Your Week (and When to Avoid Them)
Carries are tiring for the nervous system and for grip.
Insert them 2 times a week, ideally at the end of a strength workout or as a “finisher” after a core stability session.
Avoid doing them the day before a very intense quality workout (like Tempo Runs) or a long run, because they tire the back and legs.
They are particularly indicated for:
- Runners: To stabilize the pelvis.
- Desk workers: To reopen closed shoulders and strengthen the upper back.
- Those with back pain: (If done with adequate load) they teach protecting the spine while moving.