Loaded Carries: Farmer’s Walks and Beyond

Unlock total-body strength with one of the simplest yet most effective training methods ever invented: loaded carries. From Farmer’s Walks to Bear Hug Carries, this complete guide takes you step-by-step through the technique, science, variations, and progressions behind the most functional movement in strength training.

Whether you're a beginner building a foundation or an advanced athlete chasing tactical grit, this 15-chapter manual will walk you through:

• The science and benefits of loaded carries
• Key variations (Farmer’s, Suitcase, Overhead, Zercher, Bear Hug, and more)
• Bilateral vs. unilateral carry strategies
• Programming for strength, size, and conditioning
• Tactical and athletic applications
• Advanced complexes, medleys, and finishers
• A full 6-week carry training plan to follow

Includes recovery tips, grip-specific drills, and real-world carryover applications.

If you want to move like a beast and perform like a pro — this is your playbook.

Lift it. Brace it. Walk with it. Become unbreakable.