Dan John the Pioneer of loaded carries, inventor of the goblet squat, kettlebell challenge, armor building ........ history will remember. The way Joe Rogan tells people he uses Pavel philosophy I tell my kids I use Dan John's philosophy to work out. Dan John legend (pavel meh)!
I do a loaded carry at every session now, after watching/reading you. I now use a range of carries, original I only used the Hex bar for years (for more speedEMOM, but it was still heavy for what I was doing), now I have branched out. So much so that my suitcase carries went beyond the dumbbells I have access to; so I was jerrrying smaller DBs strapped to my wrist as I held the heaviest one, but it was getting silly. So I purchased mini-farmer handles, which have turned out to be great, they are small enough to take to the gym when I need them. So I do light for time/distance or heavy for 30m and a combo of all the carries (no bag access but I was using plates for what I was thinking of a yusafel type carry, but it makes something in my back/hip not feel good)...anyway, long story short (too late) I now use the mini handles and the hex bar still: the difference in weight between the two is currently around 30kg. I think of my hex bar Farmer walk as the larger stressor for my nervous system, but the mini handles put more stress on my shoulders/joints, so I agree at the same weight, the two are different. essay over.
Just got in from the gym doing some carries. I randomly alternate between doing them with DB's or my gym has one of those hex trap bars with one of the 'sides' cut out of it so if something goes wrong and you need to drop the bar NOW you won't get injured or be inside the 'hex'. It's a bit smaller than a full size trap bar so no idea what it weighs - 30lbs??? Maybe a bit more, maybe a bit less? I'm at the point I can do them either with 90lb DB's in each hand or 150lbs of weight on the bar (and assuming bar is an additional 30lbs on top of that) and I can tell ya, using the bar is easier than carrying the DB's. Great exercise and finisher by the way. Only a few of us folks at my busy gym do them.
If you have a whole bunch of kettlebells (kg: 16, 20, 24, 28, 32, and 40) is it fine to just do asymmetric farmer's walks and suitcase carries and try to just get more and more distance over time, or is it really worth it to seek out some heavier weights?
@@DanJohnStrengthCoach Thanks for your thoughts - so, to be clear, "absolutely" means just walking more and more with those weights and going for longer distances is fine (and there's no need to go find heavier weights).
Dan John: can you explain the reasoning between the recommended progression? In general, I'm listening to your podcasts for principles rather than specific programs. I'm a different base strength and different bodyweight and have different equipment, etc.
General when I answer questions, I tried doing my best to answer the specific question given to me by the participant. Honestly, when it comes to Loaded Carries, anything you do is just excellent. I love them.
The question concerns Peter Attia's listed FW standard for men which is one-half bodyweight per hand carried for two minutes. For women it's 37.5% per hand. Y
@@marshp2749 Again, the question concerned Peter Attia's ( not my) standards which are intended to establish a baseline to be maintained to 100 years old or more. His other ones include a 2 minute deadhang and a 2 minute parallel bodyweight squat hold. A minimal functional standard which I easily exceed at 67, but which I see few people of any age in modern society who can meet them, even in gyms. YMMV.
@@charlesanthony7954 Ah, okay that makes sense. Yes a standard to be held until you die. I was confused because everyone in my gym can move 1.1x bodyweight per hand but it's a competitive strongman setup.
had a similar thought. Maybe it's because the dumbbells bounce around and are not supported or balanced like they would be between two hands in a trap bar?
![Ice On My Teeth - ATEEZ エイティーズ 에이티즈 [Music Bank] | KBS WORLD TV 241115](http://i.ytimg.com/vi/c-n92OgbbwA/mqdefault.jpg)
Weighted carry is a game changer for me….teaches you to walk, builds posture and has helped me feel more put together
Thank you for this. I agree...obviously!
Dan John the Pioneer of loaded carries, inventor of the goblet squat, kettlebell challenge, armor building ........ history will remember. The way Joe Rogan tells people he uses Pavel philosophy I tell my kids I use Dan John's philosophy to work out. Dan John legend (pavel meh)!
This actually made me laugh out loud
Thank you!
i Agree, Dan John has walked the walk, Thanks Dan
I’m doing standing high knee marches(don’t have space to walk) with double 24kg bells and let me tell you it is a killer core workout.
During the winter months here, I would say that Marching in Place (MIP) with bells is probably my most common loaded carry.
I do a loaded carry at every session now, after watching/reading you. I now use a range of carries, original I only used the Hex bar for years (for more speedEMOM, but it was still heavy for what I was doing), now I have branched out. So much so that my suitcase carries went beyond the dumbbells I have access to; so I was jerrrying smaller DBs strapped to my wrist as I held the heaviest one, but it was getting silly. So I purchased mini-farmer handles, which have turned out to be great, they are small enough to take to the gym when I need them. So I do light for time/distance or heavy for 30m and a combo of all the carries (no bag access but I was using plates for what I was thinking of a yusafel type carry, but it makes something in my back/hip not feel good)...anyway, long story short (too late) I now use the mini handles and the hex bar still: the difference in weight between the two is currently around 30kg. I think of my hex bar Farmer walk as the larger stressor for my nervous system, but the mini handles put more stress on my shoulders/joints, so I agree at the same weight, the two are different.
essay over.
That is a fantastic post. Thank you for sharing all of this with us.
Carrying a trap bar is commonly called a frame carry in the sport of Strongman
Much appreciated.
Now I feel like doing farmers carry!
I love them.
I happy doing two rounds of Farmers 12kg in each hand wearing a 7kg vest for around 90 seconds as part of my routine.
Good stuff!
Just got in from the gym doing some carries. I randomly alternate between doing them with DB's or my gym has one of those hex trap bars with one of the 'sides' cut out of it so if something goes wrong and you need to drop the bar NOW you won't get injured or be inside the 'hex'. It's a bit smaller than a full size trap bar so no idea what it weighs - 30lbs??? Maybe a bit more, maybe a bit less?
I'm at the point I can do them either with 90lb DB's in each hand or 150lbs of weight on the bar (and assuming bar is an additional 30lbs on top of that) and I can tell ya, using the bar is easier than carrying the DB's.
Great exercise and finisher by the way. Only a few of us folks at my busy gym do them.
I’m just amazed at the quality of the responses here. Thank you so much.
If you have a whole bunch of kettlebells (kg: 16, 20, 24, 28, 32, and 40) is it fine to just do asymmetric farmer's walks and suitcase carries and try to just get more and more distance over time, or is it really worth it to seek out some heavier weights?
Absolutely. In fact that’s better than most of the nonsense. I read.
@@DanJohnStrengthCoach Thanks for your thoughts - so, to be clear, "absolutely" means just walking more and more with those weights and going for longer distances is fine (and there's no need to go find heavier weights).
40kg on one side will certainly light you up.
You can also go for rack carries or cross walks etc.
Dan John: can you explain the reasoning between the recommended progression? In general, I'm listening to your podcasts for principles rather than specific programs. I'm a different base strength and different bodyweight and have different equipment, etc.
General when I answer questions, I tried doing my best to answer the specific question given to me by the participant. Honestly, when it comes to Loaded Carries, anything you do is just excellent. I love them.
Thumbnail is a little off 🤫
I don't have anything to do with it, sorry.
A lot of people in comments dont grasp that FW weights are per hand. If you cant carry bw or more per hand... Well that shouldnt be a hard goal...
My farmer walk bars are really quality. The downside is trying to figure out how to load the bars. It’s always a math issue with us.
The question concerns Peter Attia's listed FW standard for men which is one-half bodyweight per hand carried for two minutes. For women it's 37.5% per hand. Y
@@charlesanthony7954 That's ridiculous. A person off the streetwithout strength training should be able to do that.
@@marshp2749 Again, the question concerned Peter Attia's ( not my) standards which are intended to establish a baseline to be maintained to 100 years old or more. His other ones include a 2 minute deadhang and a 2 minute parallel bodyweight squat hold. A minimal functional standard which I easily exceed at 67, but which I see few people of any age in modern society who can meet them, even in gyms. YMMV.
@@charlesanthony7954 Ah, okay that makes sense. Yes a standard to be held until you die. I was confused because everyone in my gym can move 1.1x bodyweight per hand but it's a competitive strongman setup.
Trap bar carry is nowhere close to 2 dumbells or any isolated carries.
had a similar thought. Maybe it's because the dumbbells bounce around and are not supported or balanced like they would be between two hands in a trap bar?
I’m not sure how big of a deal this is. I have everything in my gym. So I test with the trap bar.
@@kansasandinmisery I think that's it, I also think the stress is shared sideways as well as down.
Dumbbells try to escape by rolling down. Kettlebells, trapbars, frames don't roll.