When exercise physiologists talk about progressive overload, they invariably refer to Milo of Crete—who, legend has it, carried a calf on his shoulders daily until it matured into a full-sized bull. I suggested to a friend, the other day, that she do the same for her teenage son. In the end, they can have steaks and the son will be huge! My ever-growing (176+ lb and hypertrophying) 14-year-old son won’t let me carry him anymore. (There is a point where it just becomes awkward.) So, I have to find other ways to progressively overload. Fortunately, I have a fairly well-equipped home gym.
Weighted carries, however, can be an underutilized opportunity to provide strength that is “functional” in that it supports athletic and daily-activity movements, as well as strength training movements. Often we see these performed in gyms and gym parking lots using weights and more elaborate yokes. We might avoid them in our home gyms because we “lack space”. Instead, though, we can utilize the space we have—walk through the house or apartment (even up and downstairs). Use kettlebells or dumbbells, if you have them, or fill a sturdy bag with an appropriate amount of weight (e.g., take advantage of grocery shopping).
Try a variety of carries. Bilateral, as well as unilateral. Overhead, as well as at the side(s). Front-loaded, as well as back-loaded. Recommended variations include: farmer’s carry, suitcase carry, double overhead carry, goblet carry, front rack carry, bottoms-up carry, overhead barbell carry, front rack & overhead carry, suitcase & overhead carry, plate carry (for an added challenge to the grip), overhead banded carry, Zercher carry, etc. For more details in how to perform these, the link below is well-presented. Vary up the challenges. Try a different challenge every day and progress the difficulty. Load up and go!
Be your best today; be better tomorrow.
Carpe momento!