Why ‘Carry-Based’ Workouts Are Taking Over Modern Strength Training

Carry On

Strength training has evolved beyond just lifting weights up and down.

One of the most effective yet underrated ways to build real-world strength is carry-based training—an approach that mimics the way we naturally move and lift in daily life.

Farmer’s carries, suitcase carries, and weighted walks aren’t just for strongmen competitions. They train grip strength, core stability, endurance, and total-body power in a way that traditional lifts don’t. More coaches, athletes, and lifters are making loaded carries a key part of their programs because they deliver massive strength gains with minimal risk of injury.

If you want to get stronger, more stable, and more athletic, it’s time to start carrying some heavy weight. 

Here’s why carry-based workouts should be part of your routine.

Why Carry-Based Workouts Are So Effective

Loaded carries train real-world strength—the kind of strength you need to move heavy objects, stabilize your body under load, and generate power across multiple muscle groups at once.

Benefits of carry-based workouts include:

• Full-Body Strength: Carries engage the grip, forearms, shoulders, core, glutes, and legs—all at once.

• Core and Postural Stability: Holding and carrying weight forces your core to engage, reinforcing good posture and spinal alignment.

• Grip Endurance: Farmer’s carries are one of the best ways to build a crushing grip, which translates to stronger deadlifts, rows, and presses.

• Improved Conditioning: Carrying heavy weight challenges your cardiovascular system, making it a great strength and endurance tool.

• Injury Prevention: Unlike high-impact lifts, carries strengthen stabilizers and connective tissues without excessive joint strain.

Carries aren’t just an accessory exercise—they’re a foundational movement that belongs in every strength program.

Best Carry Variations for Strength and Conditioning

Different loaded carry variations train different aspects of strength, balance, and coordination.

Here are the most effective ones to add to your routine:

1. Farmer’s Carry (Grip and Core Power)

• Hold a heavy dumbbell or kettlebell in each hand and walk a set distance.

• Keep your chest up, shoulders back, and core tight.

• Builds grip endurance, shoulder stability, and total-body strength.

2. Suitcase Carry (Core and Unilateral Strength)

• Hold a weight in one hand while walking, keeping your torso upright.

• Avoid leaning to one side—your core works to maintain balance.

• Improves anti-rotational strength, crucial for protecting the lower back.

3. Overhead Carry (Shoulder and Core Stability)

• Hold a kettlebell or dumbbell overhead and walk slowly.

• Keeps the shoulders, upper back, and core engaged while challenging posture.

• Great for shoulder mobility and building pressing strength.

4. Zercher Carry (Leg and Postural Strength)

• Hold a barbell in the crook of your elbows and walk forward.

• Strengthens the legs, glutes, and upper back while reinforcing posture.

• A killer workout for combat athletes and functional strength training.

5. Bearhug Carry (Full-Body Conditioning)

• Hold a heavy sandbag, kettlebell, or plate against your chest.

• Engages the core, upper body, and legs for a brutal strength endurance challenge.

Each variation offers a unique challenge and can be programmed based on your strength and conditioning goals.

How to Program Carry-Based Workouts

Loaded carries can be used as a finisher, strength builder, or conditioning tool. Here’s how to integrate them into your training:

1. Strength Focus (Heavy Carries)

• 3-4 sets of 30-50 yards

• Use heavy weights (70-90% of your max carry capacity)

• Rest 60-90 seconds between sets

2. Endurance & Conditioning (Lighter, Longer Carries)

• 2-3 sets of 60+ yards

• Use moderate weight with minimal rest (30-45 seconds)

• Works well as a high-intensity finisher

3. Core Stability & Injury Prevention

• Add suitcase carries or overhead carries into warm-ups or cooldowns

• Focus on perfect form rather than heavy loads

Carries can be performed on lower-body days, upper-body days, or as a stand-alone conditioning session.

Why Carries Are Taking Over Strength Training

For years, strength training has focused on static lifts—bench presses, squats, and deadlifts. 

While these movements build power, they don’t always translate directly to real-world strength. Carries bridge the gap by training muscles the way they’re actually used—under load, in motion, and across multiple planes of movement.

They’re also incredibly low-risk, high-reward. Unlike Olympic lifts or heavy barbell work, carries don’t put excessive strain on the joints. They strengthen stabilizers, reinforce good posture, and improve performance in nearly every sport and activity.

From strongman competitions to CrossFit, from athletic training to general fitness, carry-based workouts are becoming a core part of modern strength programs—and for good reason.

The BMM Takeaway

Carry-based workouts build real-world strength, core stability, and endurance in a way that traditional lifts don’t. 

Whether you want to improve grip strength, reinforce posture, or develop total-body power, loaded carries should be a staple in your routine.

And yes, it should be a staple. You never want to be the guy who “looks strong” but isn’t.

Start adding farmer’s carries, suitcase carries, and overhead carries into your workouts. It’s one of the simplest, most effective ways to build strength that actually translates to life, sports, and everyday movement.