Great vid! I usually have gen pop clients who just want to lose weight so I like to hit em hard with Farmer's Carries and Suitcase Carries. The space of my gym isn't that big (I can actually only handle up to 2 clients at a time) so I have them do the carries while walking backwards. It increased the difficulty two-fold and forces them into a position that their body isn't used to, while also trying to maintain their stability with the weights!
I've been a huge fan of weighted carries for years. In particular, the Farmer's Walk and Zercher carries. When I started Zercher carries, I used a regular Olympic barbell, then I had access to a thick bar, which made it more comfortable. Eventually I joined a gym that had a yoke apparatus that could be loaded. Both of these carries are so effective, that's its almost like your cheating. They hit nearly every muscle group in your body.
Very informative. Thank you. I would love to hear of any more baseball specific things you would suggest for an outfielder and pitcher. And also football place kicker.
Make sure to subscribe to The Movement System Podcast to listen to the next episode on Weighted Marches, Carries, and Functional Strength Training: open.spotify.com/show/5YPXZwOW8WhO1U0AAeNcQB?si=5ee62897660a4d8e
Not sure how this video popped up today- Google listening in⁉️ A few months ago I started lifting for the first time since High School OVER 50 years ago🤯 Just turned 70 and after seeing another Geezer’s video now I use Farmers Carry as a warmup before lifting. I started COMPLETELY out of shape so worked up so far to a couple of laps around the gym with 30 pound dumbbells. In addition to grip strength another problem Old Fu🤬ers get hit with is just loss of balance. Farmers carry with the dumbbells help that as well. 👍
Hi, I wonder what would be more to focus on when training for 5-a-side indoor soccer where a lot of change of direction is required: core stiffness via loaded carries or rotational core strength via cable „wood chops“. Or both? Or which is more beneficial for getting explosive in changing direction? Thanks …great content by the way! 👍
I walk with 5 lb weights (yes, I’m starting out with noodle arms haha)- I occasionally get sore hands afterwards. Because I’m a guitar player, I’m curious if you have any suggestions on how to protect the wrist/hands during a Farmer’s Carry. Thanks in advance
don't protect them any more than starting with light weights ..the whole point of the farmer's carry is to strengthen your wrist. Once you're comfortable carrying 5Lbs, curl your wrists inward with the same weight. Once you can do that comfortably, add 1 Lb ...keep on adding one pound every time you get comfortable and for extra benefits...do the carry on one side at a time ...i.e. do one rep on your left, then another on your right ...this will work your core like nothing else!
maybe try a zercher carry, I've personally never done it but that may be what you're looking for. Although barbells are heavy, so a loaded backpack or a weight vest might be better? albeit you'll miss out on the arm gains.
Good vid thank you. 👍 What is your take on seated zercher thoracic curls/extentions, that is having the z bar in a zerch hold, sitting on a flat bench and working the thoracic spine by extending-croucing, extending-crouching the thoracic spine area? Best wishes.
I've never heard of that exercise. If you're specifically working on extension of the upper back and improving that position it might be a good option.
@@TheMovementSystem Well I saw someone doing it, I've been doing it for some time, I don't know if its doing me good in the long run, I can feel it strengthen my extensors/stabilazors on the thoracis area but don't know if it'll do any damage in the long run. Thank you for the answer.
are there any anti rotation exercises you recommend that are dynamic? (are those even worth doing) I train jiu jitsu and I want my trunk stiffness to be solid especially because you're always rotating, or pulling someone or being pulled - unilaterally.
What carry technique would you recommend for mountaineers and high altitude trekkers as we have to carry a lot of backpack weight on steep incline rock and snow features ?
You’d likely want to do more endurance Carries. I’ve done Med ball hold or sandbag hold incline treadmill walk intervals. Something like 2 minutes on 1 minute off for 20 minutes at the end of a lift. It’s really challenging and good prep. Try not to leg grip be the limiting factor since that’s not what you’re training.
Hello Sir, Thanks for the very useful video. May I know your recommendation carries for striking athletes such as Muay Thai? And also while doing the March, how do one know if the hip are aligned if training alone? Thanks alot in advance
Unilateral(one sided) carries are excellent for core strength and trunk stiffness. This means more power transfer for harder strikes. Overhead waiters carry are excellent for shoulder health. Not as important in Muay Thai as in Dutch Kickboxing or boxing but still well worth it.
Great vid! I usually have gen pop clients who just want to lose weight so I like to hit em hard with Farmer's Carries and Suitcase Carries. The space of my gym isn't that big (I can actually only handle up to 2 clients at a time) so I have them do the carries while walking backwards. It increased the difficulty two-fold and forces them into a position that their body isn't used to, while also trying to maintain their stability with the weights!
I make my clients stand on the head while eating jello. This forces them into a position their body isn't used to.
I've been a huge fan of weighted carries for years. In particular, the Farmer's Walk and Zercher carries. When I started Zercher carries, I used a regular Olympic barbell, then I had access to a thick bar, which made it more comfortable. Eventually I joined a gym that had a yoke apparatus that could be loaded. Both of these carries are so effective, that's its almost like your cheating. They hit nearly every muscle group in your body.
Awesome video as always! All your hard work is appreciated 👍🏻
Thank you for the kind words
Very informative. Thank you. I would love to hear of any more baseball specific things you would suggest for an outfielder and pitcher. And also football place kicker.
Great video. Very comprehensive and scientific. Thank you.
Missed benefit = Improved suitcase carrying capacity (Helpful for father of 3)!
Soccer player movement suggestion?
I Run a lot in soccer, and usually i am all sore on the lumbar when playing on artificial grass. Will try the Carrie’s definitely 😊
Would love to see your take on fascial slings and their excercises and implementations …much love keep up the good work!
Make sure to subscribe to The Movement System Podcast to listen to the next episode on Weighted Marches, Carries, and Functional Strength Training: open.spotify.com/show/5YPXZwOW8WhO1U0AAeNcQB?si=5ee62897660a4d8e
Great video , learnt a lot ,thank you
Awesome video! Gave me all the info I wanted
Applied biomechanics video please!
Thank you for this
It’s was very good video, I do judo and wrestling too what kind of variations of carries shall I try?
This is the best exercise out ther I use it as a warm up and end of workout walk 1 minute each
Really good for brun and straighten your core. Your also get to work shoulder
Not sure how this video popped up today-
Google listening in⁉️
A few months ago I started lifting for the first time since High School
OVER 50 years ago🤯
Just turned 70 and after seeing another Geezer’s video now I use Farmers Carry as a warmup before lifting. I started COMPLETELY out of shape so worked up so far to a couple of laps around the gym with 30 pound dumbbells.
In addition to grip strength another problem Old Fu🤬ers get hit with is just loss of balance. Farmers carry with the dumbbells help that as well.
👍
Hi, I wonder what would be more to focus on when training for 5-a-side indoor soccer where a lot of change of direction is required: core stiffness via loaded carries or rotational core strength via cable „wood chops“. Or both? Or which is more beneficial for getting explosive in changing direction? Thanks
…great content by the way! 👍
What carries would you recommend for combat sports like karate and kickboxing?
Front and suitcase carries
Doing them for years
I walk with 5 lb weights (yes, I’m starting out with noodle arms haha)- I occasionally get sore hands afterwards. Because I’m a guitar player, I’m curious if you have any suggestions on how to protect the wrist/hands during a Farmer’s Carry. Thanks in advance
don't protect them any more than starting with light weights ..the whole point of the farmer's carry is to strengthen your wrist. Once you're comfortable carrying 5Lbs, curl your wrists inward with the same weight. Once you can do that comfortably, add 1 Lb ...keep on adding one pound every time you get comfortable
and for extra benefits...do the carry on one side at a time ...i.e. do one rep on your left, then another on your right ...this will work your core like nothing else!
maybe try a zercher carry, I've personally never done it but that may be what you're looking for. Although barbells are heavy, so a loaded backpack or a weight vest might be better? albeit you'll miss out on the arm gains.
Good vid thank you. 👍
What is your take on seated zercher thoracic curls/extentions, that is having the z bar in a zerch hold, sitting on a flat bench and working the thoracic spine by extending-croucing, extending-crouching the thoracic spine area? Best wishes.
Btw, can you please do a comprehensive vid on Quad. Lumborum, how to deep stretch it etc, thank you.
I've never heard of that exercise. If you're specifically working on extension of the upper back and improving that position it might be a good option.
@@TheMovementSystem Well I saw someone doing it, I've been doing it for some time, I don't know if its doing me good in the long run, I can feel it strengthen my extensors/stabilazors on the thoracis area but don't know if it'll do any damage in the long run. Thank you for the answer.
are there any anti rotation exercises you recommend that are dynamic? (are those even worth doing) I train jiu jitsu and I want my trunk stiffness to be solid especially because you're always rotating, or pulling someone or being pulled - unilaterally.
What carry technique would you recommend for mountaineers and high altitude trekkers as we have to carry a lot of backpack weight on steep incline rock and snow features ?
You’d likely want to do more endurance Carries. I’ve done Med ball hold or sandbag hold incline treadmill walk intervals. Something like 2 minutes on 1 minute off for 20 minutes at the end of a lift. It’s really challenging and good prep. Try not to leg grip be the limiting factor since that’s not what you’re training.
Get a heavy weight vest, 40+lbs and start wearing it. Especially if you have a regular walking schedule, wear it then.
N grip strength if it’s any type of farmer carry
Hello Sir,
Thanks for the very useful video.
May I know your recommendation carries for striking athletes such as Muay Thai?
And also while doing the March, how do one know if the hip are aligned if training alone?
Thanks alot in advance
Unilateral(one sided) carries are excellent for core strength and trunk stiffness. This means more power transfer for harder strikes.
Overhead waiters carry are excellent for shoulder health. Not as important in Muay Thai as in Dutch Kickboxing or boxing but still well worth it.
can you drop some farmer walk / zercher carry workouts
If space is limited is in place marches a good option?
I think that would work especially if you bring your knees up high. Id do heavy single arm farmers, and overhead
Do you even lift bro?