When most people think about strength training, they picture heavy squats, deadlifts, or bench presses. But one of the most underrated ways to build full-body strength, core stability, and grip endurance is through carrying exercises.
Carrying weight isn’t just for farmers or strongman competitors. It’s one of the most functional movements you can do. Whether you're running a race, lifting groceries, or chasing your kids around, your ability to stabilize under load matters. And if you're a runner, incorporating carries into your strength routine can help improve posture, endurance, and power.
If you're not doing any carrying exercises yet, now’s the time to start. Here are ten variations to try, whether you’re in the gym or working out at home.
1. Farmer’s Walk
The classic. Hold a heavy dumbbell or kettlebell in each hand and walk. Keep your shoulders pulled back, your core engaged, and your steps steady. This builds grip strength, core control, and endurance.
2. Suitcase Carry
Same idea as the farmer’s walk, but with one weight instead of two. Holding a single dumbbell or kettlebell forces your core to work harder to prevent leaning to one side. This is great for core stability and posture.
3. Waiter’s Walk
Hold a weight overhead in one hand and walk. This challenges shoulder stability while forcing you to stay tall and controlled.
4. Rack Carry
Hold dumbbells or kettlebells at shoulder height in a racked position and walk. This variation places more demand on your core and upper body than a standard farmer’s walk.
5. Sandbag Carry
Hug a sandbag to your chest and walk. This builds overall strength and conditioning while working your arms, back, and core in a different way than dumbbells or kettlebells.
6. Yoke Walk
A more advanced option. If you have access to a yoke (a weighted bar with a frame), walk with it across your shoulders. This is a true test of strength and stability.
7. Barbell Front Rack Carry
Hold a barbell in the front rack position, like you would for a front squat. Walking while holding a barbell this way challenges your posture, breathing, and core strength.
8. Overhead Plate Carry
Hold a weight plate overhead and walk. It may sound simple, but stabilizing a plate overhead for an extended time is a serious test of strength and endurance.
9. Single-Arm Overhead Carry
Like the waiter’s walk, but now with one weight at a time. This forces your core to work even harder to keep you stable.
10. Sandbag Bear Hug Carry
Instead of holding a sandbag against your chest, wrap your arms around it and squeeze. Walking while holding a load like this demands total body engagement.
Why Carrying Exercises Matter for Runners and Athletes
Carrying exercises aren’t just for lifters. If you're a runner, they help reinforce posture, improve core strength, and build resilience against fatigue. They also strengthen your grip, which plays a bigger role in endurance than most people realize.
These movements teach you how to manage load efficiently. Whether that means holding your form late in a race or handling the demands of daily life, the ability to control weight and stabilize under pressure is key.
Work With Me
Strength training doesn’t have to be complicated, but it does need to be intentional. If you’re not sure where to start or how to structure your training, I can help. Whether you're a runner looking to build strength without getting overly sore or an athlete wanting to add functional movements like carries into your routine, I’ll create a plan that fits your goals.
Let’s get stronger together. Reach out, and let’s talk about what training looks like for you.