Carries (Farmer, Suitcase, Overhead) – Core, Grip, and Heart in One

Loaded carries – exercises where you carry weight over a distance or time – are among the

most functional and results-packed movements you can do in a gym (or anywhere). Variations like the farmer’s carry (weights in both hands), suitcase carry (weight in one hand), and overhead carry (weight held overhead) challenge multiple systems of the body at once. With a single exercise, you can develop a stronger grip, a more stable core, powerful shoulders, and even get a cardiovascular workout. In the words of renowned spine biomechanist Dr. Stuart McGill, loaded carries represent “whole-body strength and stability in action” as you fight gravity to transport a load. This article will analyze the biomechanics and muscular demands of these carry variations, explain their systemic benefits (from better balance to heart health), and discuss how to program carries effectively for longevity and performance. Whether you’re a coach or an athlete, loaded carries deserve a place in your routine – they truly are “core, grip, and heart in one.”

When you pick up a heavy weight and walk, nearly every muscle from head to toe engages to keep you upright and moving. Let’s break down each major carry variation:

• Farmer’s Carry (two weights): Imagine carrying heavy buckets in each hand (like a farmer carrying pails, hence the name). In a farmer’s carry, the load is symmetrical. The primary challenge is to your grip and forearm muscles (to hold the weights), your upper back and traps (to stabilize shoulder position and prevent the weights from pulling your shoulders down), and your core (to keep your torso from tipping or swaying). The legs, of course, are doing the walking – your glutes, quads, and hamstrings are all active to support each step under load. EMG studies (electromyography) show high activation of the erector spinae (back extensors), rectus abdominis, and obliques during farmer’s walks – particularly at certain phases of the gait cycle. For instance, as you take a step, one leg is in stance while the other swings; at the moment of toe-off and swing on one side, the opposite-side spinal muscles fire strongly to stabilize the trunk. A research by McGill et al. found that during farmer’s walks, the peak activation of the abdominal muscles and hip flexors (rectus femoris) occurred during the stance phase of gait, while the lats and low back muscles peaked during the swing phase. This alternating activation provides a dynamic core stability challenge. Unlike static planks, carries force your core to stabilize while in motion – a more real-world demand.

• Suitcase Carry (one-sided): This is like carrying a single suitcase or grocery bag on one side. Here the load is unilateral, creating an asymmetrical force on the body. The big challenge in a suitcase carry is preventing your body from tipping toward the weight. This heavily recruits the quadratus lumborum (QL) and obliques on the opposite side of the load to keep the pelvis and spine aligned. In fact, McGill’s research noted that the lateral core muscles – QL and lateral abs – are highly activated in suitcase carries to “stiffen” the torso against bending. The gluteus medius of the opposite hip also fires to maintain level hips (similar to its role in single-leg stance). Additionally, carrying weight on one side causes increased spinal compression compared to splitting that weight between two hands. One study found that holding, say, 60 lbs in one hand creates more torque on the spine than 30 lbs in each hand, even though total weight is the same. This means the unilateral carry is a potent stimulus for the core and spine-stabilizing muscles. Your grip and upper traps on the loaded side also work hard (grip to hold it, traps to avoid slumping that shoulder). But you may notice your opposite side also feels it – the body likes to maintain symmetry, so your free arm often tenses and your non-loaded side core works nearly as much. Suitcase carries essentially mimic a one-sided farmer’s walk; the difference in muscle recruitment is primarily the extra lateral core and hip stabilization needed.

• Overhead Carry: Holding weight overhead (like an overhead kettlebell carry or waiter’s walk) shifts the emphasis upward. Now your shoulder stabilizers – rotator cuff, serratus anterior, mid-traps – must work intensely to keep the weight balanced overhead. The core still works, but more to prevent arching of the back (since overhead weight can cause you to sway into an anterior pelvic tilt if you lack stability). So the anterior core (rectus abdominis) and glutes engage to keep ribs down and pelvis neutral.

• Overhead carries are also superb for scapular stability and shoulder mobility: the weight acts to traction (gently pull) the shoulder joint, and you must keep it centered. If using a kettlebell held bottom-up (bottoms-up carry), it adds an even greater stability challenge for forearm and grip. One study measured that overhead carries (waiter’s walks) significantly activate the midsection as well, but interestingly found that when comparing different carry styles, overhead positions led to lower hip/torso EMG activation relative to max, presumably because the limiting factor became shoulder endurance. In simpler terms: overhead carries tax your shoulders and upper back tremendously, while still engaging core and even the smaller muscles of your arms and wrists for balance.

Across all carry types, grip strength is a common denominator. Your flexor digitorum

muscles in the forearm (which close the hand) will likely fatigue first in heavy carries. That’s one reason loaded carries are famed for developing grip – they provide sustained isometric loading of the hands far more than typical exercises.

Another universal: carries require an upright posture. If you carry poorly – shoulders rounded or leaning – you won’t get far. Thus, muscles like the thoracic erectors and deep cervical flexors (neck muscles) contribute to keeping your head and torso tall. Anecdotally, coaches often note that loaded carries “teach” good posture by necessity; to avoid the weights dragging you down, you reflexively retract your shoulder blades and align your spine.

Lastly, from a biomechanics perspective, carries induce a significant axial load (vertical

compression) through the spine and lower body, similar to walking with a yoke or heavy

backpack. This stimulates bone density improvements in the vertebrae, hips, and legs due to the weight-bearing nature. Farmer’s walks have been likened to a moving plank – your core is braced while you move – and indeed they train the body to transmit force from the ground, through a stiff core, to the weight in your hands. It’s hard to think of a muscle that isn’t used during loaded carries!

Loaded carries are unique in that they provide strength and endurance benefits

simultaneously. Here are some of the systemic (whole-body) benefits and why they matter for longevity:

• Grip Strength – A Biomarker of Aging: Grip strength has been shown in large epidemiological studies to correlate strongly with mortality risk and overall health. It’s even called a “biomarker of aging.” Why? Because grip strength reflects not only hand function but also often the robustness of the whole musculoskeletal system and nervous system. Weak grip in older adults is associated with higher risk of falls, disability, and even heart disease. Loaded carries directly train grip under heavy loads and for time. A regular diet of farmer’s or suitcase carries can lead to a crushing handshake and the ability to open jars with ease – seemingly small feats that actually predict maintaining independence in old age. More significantly, strong grip correlates with lower risk of falls and fractures. One reason: if you slip, having the grip to hold onto a railing or catch yourself can literally save your life. Also, grip strength suggests better upper limb and bone density – studies find it correlates with bone mineral density in the wrist and arm, meaning carry exercises could combat osteoporosis in those areas. Carrying weight is weight-bearing exercise for the hands and arms, after all.

• Core Stability and Posture: Carries are often prescribed by physical therapists to improve gait and postural stability. By strengthening the core (especially the often-neglected lateral core in suitcase carries), they help you resist unwanted spinal movements. For older individuals, this means better balance and less risk of falls. For athletes, it means a more stable base to transfer force (think of a sprinter or thrower – they need a strong core to be efficient). Farmer’s carries enforce an upright posture; many people notice that after training carries, their default standing posture improves (they keep shoulders back and engage the midsection). This can reduce back pain – one reason being that loaded carries strengthen the deep spinal stabilizers that protect the spine during dynamic activities. Additionally, suitcase carries in particular have been found to activate the gluteus medius and QL, muscles critical for pelvic stability during walking. Weakness in those muscles is a common cause of gait problems like a hip drop (Trendelenburg gait) and contributes to falls. So by doing unilateral carries, you essentially train your body to have a robust “pillar” when on one leg – and walking is just a series of single-leg stances.

• Cardiovascular and Metabolic Conditioning: If you’ve ever done a heavy farmer’s walk for distance, you know it can leave you panting. It’s a surprisingly effective cardio workout. Carrying a load makes your heart work harder – you’re recruiting large muscle groups (legs, core, back, arms) simultaneously, which drives up heart rate and oxygen demand. Strongman athletes (who often do loaded carry events) have been observed to reach heart rates similar to high-intensity interval training during events. For general fitness enthusiasts, doing carries for time or in a circuit can improve work capacity. For example, doing 3 rounds of a 60-second farmer’s carry with short rests will significantly tax your aerobic system. Overhead carries, due to holding arms overhead (which raises heart rate because the heart must pump blood uphill, so to speak), can particularly raise cardiovascular demand. The systemic benefit is improved cardiorespiratory fitness. We know that VO₂ max (a measure of aerobic fitness) is another big predictor of longevity. While loaded carries alone won’t maximize VO₂ max like dedicated cardio, they contribute to an active style of strength training that blurs into cardio territory – helping maintain a strong heart and lungs. Furthermore, loaded carries can increase calorie expenditure and improve metabolic health by recruiting muscle mass (muscle is metabolically active). There’s also a mental cardio aspect: carries build mental grit and the ability to sustain effort under discomfort, akin to the stamina needed for daily tasks (like carrying groceries or shoveling snow).

• Bone Density and Joint Resilience: Because carries involve supporting heavy loads, they place healthy stress on bones, which can stimulate bone density improvements. This is crucial for longevity, as higher bone density means lower fracture risk. The hips, spine, wrists – common fracture sites – all get loaded during carries. For instance, the downward force of farmer’s carry loads can help strengthen vertebrae and hip joints, potentially warding off osteoporosis. Additionally, carries strengthen connective tissues. Your tendons in the hands, elbows, shoulders, and even Achilles (due to walking with weight) all adapt to handle heavy loads, which can make them more resistant to injury. Consider carries as an insurance for your joints: by training to handle load safely, everyday activities become submaximal and safer by comparison.

• Balance and Coordination: Walking with weight challenges your vestibular and proprioceptive systems. Especially with unilateral and overhead carries, your body is forced to constantly make micro-adjustments to stay balanced. This can improve neuromuscular coordination. For older adults, incorporating loaded carries in training has been suggested to improve gait symmetry and reduce the likelihood of a stumble turning into a fall. There’s even rehabilitation use – e.g., carrying a kettle bell in one hand while walking can help retrain proper walking mechanics after injury by forcing engagement of stabilizers. Improved balance and coordination are direct longevity boosters, as falls are a leading cause of injury in seniors.

• Heart Rate Variability (HRV) and Conditioning: Some coaches note loaded carries function as a kind of “breathing and bracing” exercise that can carry over to better autonomic conditioning. When doing a heavy carry, you have to control your breathing pattern while keeping your core braced – this resembles strategies used to manage blood pressure and heart rate under strain. Over time, this might contribute to better blood pressure responses and a stronger, more resilient cardiovascular system for daily tasks (e.g., carrying groceries up stairs without spiking blood pressure excessively). Carrying weight also mimics the stress of physical labor – historically, our bodies are adapted to such activities. Reintroducing them can return some of that work-hardened resilience that modern sedentary life erodes.

In summary, loaded carries truly are a full-package deal: grip strength (longevity marker), core and postural strength (injury prevention, functional ability), cardiovascular conditioning (heart health), and bone/joint loading (skeletal health). Few exercises can claim such a wide range of benefits in one.

The relevance of carries for longevity and functional aging is profound. Think about the tasks of independent living: carrying groceries, moving furniture, holding children or grandchildren, walking on uneven terrain without falling. Loaded carries train exactly those capacities.

Balance and Fall Prevention: By strengthening the lateral core and hips (through suitcase carries) and improving grip and upper body strength, carries address two major risk factors for severe falls: weak lower body stability and inability to grab something to arrest a fall.

Moreover, carries reinforce proper gait patterns. Many older adults develop a shuffling gait or poor posture which can lead to falls. Practicing carries – even starting with light weights – encourages a tall posture and active feet lift (you can’t shuffle well with weights; you have to pick up your feet a bit more deliberately). Some trainers incorporate “farmer’s walk drills” for seniors with just light dumbbells to enhance walking confidence and strength.

Posture and Back Health: Carrying weight teaches one to “pack” the shoulders (engaging lats and traps) and brace the core – this can alleviate chronic back pain that stems from poor posture or weak support muscles. A common recommendation for low back rehab is suitcase or farmer’s carries with manageable loads to activate the QL and obliques, thus building a natural corset that supports the spine. Unlike sit-ups or crunches, carries train the core in an upright, functional position, which is exactly how we use it in life. This translates to easier lifting of objects and safer movement patterns.

Longevity of the Hands: It might sound odd, but keeping hand strength high is vital for

maintaining daily independence. Something as simple as unscrewing a tight jar or holding onto a railing requires grip strength that many frail individuals lack. Loaded carries essentially do “strength training for your hands” in a dynamic way that typical gym machines do not. This could prolong one’s ability to perform self-care tasks and hobbies. For example, an elderly person who does loaded carries might keep the hand strength to continue gardening or woodworking into advanced age.

Cardio-Metabolic Health: From a metabolic perspective, carries engage large muscle groups and can be part of high-intensity interval circuits for those looking to improve insulin sensitivity or lose fat. Because they are weight-bearing, they can raise metabolic rate. Also, doing loaded carries outside (like sled drags, farmer’s walks in a field) adds an enjoyable conditioning element. This means better adherence – people might be more inclined to “walk with heavy stuff” than to trudge on a treadmill. More activity = longer life, as countless studies on daily activity and mortality show.

In short, loaded carries align perfectly with the principle of “train movements, not muscles” for longevity. They replicate real-world strength demands and thereby enhance the body’s

robustness.

Implementing carries in training can serve multiple goals depending on how you program them:

• For Strength and Power: Use heavy loads for short distances. For instance, 3-5 sets of 20–30 meters with a load that is close to max you can carry that far (e.g., bodyweight split between two implements for farmer’s carry). Rest fully between sets (2–3 minutes). This approach builds pure grip and core strength. It can be placed toward the beginning of a session, like a main lift, because it is very demanding. Strongman athletes often do farmer’s walks as a key exercise with progression schemes (increasing weight or distance over time). One programming tip: focus on maintaining perfect form (upright, no leaning or drifting). If form breaks, end the set – quality over quantity to avoid injury under heavy load.

• For Hypertrophy and Endurance: Use moderate to heavy loads for longer distances or time. For example, 2-3 sets of 60–90 seconds continuous carry (or 40–60 meters). This will induce significant time-under-tension on muscles – great for hypertrophy of traps, forearms, and even legs. It also challenges your heart and lungs, giving a metabolic hit. Because these can be exhausting, you might put them at the end of a workout as a “finisher.” Many strength coaches program farmer’s carries at the end of a leg or back workout to flush the body with a final challenge. An example: 3 rounds of 1-minute farmer’s carry, 1-minute rest (“farmer’s walk intervals”). This develops strength endurance.

• For Conditioning or Fat Loss: Use lighter loads (that you can move quickly with) and incorporate carries in circuits or strongman-style medleys. For instance: carry two kettlebells 50m, immediately do 10 burpees, then carry back. Repeat 3 times. This elevates heart rate and involves the whole body. Athletes who need toughness and work capacity (football, rugby, martial arts) benefit from such carry circuits. Even for general population clients, a farmers carry can be a safer alternative to something like high-rep Olympic lifts for conditioning – it’s simpler technically but still intense.

• For Rehab/Prehab: Start with light unilateral carries (suitcase carry with, say, 10–20%

  bodyweight) for short distances (10-20m) focusing on perfect form: no leaning, no tilting shoulder. This can help iron out asymmetries. One side is often weaker; by doing suitcase carries each side, you strengthen the weaker QL/oblique and improve symmetry. Coaches should ensure the client keeps shoulder blades packed and core engaged. If someone has side-to-side imbalances, you might program an extra set on the weaker side. These can be done 2-3 times a week at moderate effort as part of core training.

• Overhead carries for shoulder health: Program these carefully – overhead carries are best done once an athlete has decent shoulder mobility and stability. Start light (even an empty kettlebell or 25 lb plate overhead). Cue them to keep elbow locked and shoulder “in socket” (depressed). Distances around 20–30m to start, focusing on smooth walk without the arm wavering. Overhead carries could be part of a warm-up (to activate shoulders) or as accessory work after pressing. Keep volume moderate; shoulders fatigue quickly in this position, and you do not want form breakdown (like leaning back or shrugging excessively). 2-3 sets of overhead carry is usually plenty. For advanced athletes, try the bottoms-up kettlebell carry (holding a kettlebell upside-down overhead) – it’s an extreme test of grip and shoulder stability, only attempt with a weight you can control.

• Progression and Variation: You can progress carries by increasing weight, distance, or reducing rest. Also vary implements: dumbbells, kettlebells, farmer’s walk handles, trap bar (if a trap bar fits around you, you can carry it like a frame carry), sandbags, buckets – each slightly changes muscle emphasis. For example, a sandbag bear-hug carry will tax more biceps and chest, whereas farmer’s handles hit grip more. Mixing up unilateral vs bilateral week to week can be wise: maybe one session do heavy farmers, later in week do lighter suitcase carries. Overhead carries could be every other upper body day as a stability booster.

• Integration into Athlete Programs: For strength/power athletes (powerlifters, weightlifters), carries can build supportive strength that aids deadlifts (grip and back endurance) and squats (core stiffness). For field athletes, carries are functional strength with conditioning – often done in offseason or conditioning phases. The key for athletes is not to overdo to point of interfering with recovery from main lifts or sport practice. Because carries tax CNS moderately (heavy ones especially) and grip can affect other lifts, place them such that there is time to recover grip before next heavy pull session. For instance, don’t do max farmers the day before heavy deadlifts. Doing them on deadlift day at the end could make sense (since the grip is already taxed).

• Longevity and General Fitness Programming: If training an older adult or general client, loaded carries 1-2 times per week is sufficient to get benefits. Perhaps every Friday is “carry day” where after their strength workout they do some farmer’s walks in the parking lot or gym floor. Start easy and gradually increase the challenge as confidence builds. Always emphasize safety: clear path, no clutter to trip on, and spot if needed (walk alongside if client is unsteady with weight).

One more programming tip: focus on quality movement – head neutral, shoulders level (for

bilateral carries) or only slight tilt (for unilateral, avoid excessive side bend), and stable, deliberate footsteps. It’s better to carry a bit lighter with excellent form than heavier with a compromised gait (which could lead to tweak or drop). Over time, the weights will climb as your body adapts.

Carries might seem old-fashioned or simplistic – just pick up and go – but they embody

functional fitness at its finest. By regularly doing farmer’s, suitcase, and overhead carries, you’re essentially practicing for real-life physical tasks while simultaneously building a resilient body. The biomechanics show involvement of nearly every muscle; the benefits range from stronger hands and core to better heart and bone health. For longevity, these exercises help ensure you can perform daily activities safely well into old age – be it carrying groceries or stabilizing yourself to prevent a fall. For athletes and younger populations, carries develop “armor” for the body: powerful grip, solid trunk, endurance, and mental toughness.

In an era where many exercises isolate and machine-guide movements, loaded carries stand out as a holistic, self-limiting exercise (if it’s too heavy, you simply can’t pick it up or you drop it – which tends to be safer than, say, failing a heavy squat). They can be tailored to any fitness level, from a beginner walking with 10-lb dumbbells to World’s Strongest Man competitors hauling 150 kg implements in each hand.

Coaches should consider loaded carries a staple, not an afterthought. Plug them into training programs for individuals of all ages: your clients will likely notice improved posture, stronger grips, and a sense of functional empowerment (“hey, carrying those water jugs is easier now!”). Athletes will notice better core stability transferring to their lifts and sports. And everyone can enjoy the simple primal satisfaction of carrying heavy stuff – it taps into our evolutionary roots and builds a body that’s ready for whatever life throws our way.

So pick up those weights and start walking – your core, grip, and heart will thank you for years to come.

1. McGill, S. M. et al. (2009). Ultimate Back Fitness and Performance. (Discussion of

loaded carry muscle activation and spinal loading)nsca.comnsca.com.

2. Ellestad, S. H. et al. (2024). The Quantification of Muscle Activation During the Loaded

Carry Movement Pattern. Baylor University Thesis – EMG data: lateral core (QL,

obliques) high in suitcase carrynsca.comnsca.com; abs/lats activation in farmer’s walk

gait phasesnsca.comnsca.com.

3. Wildhawk PT (2023). The Crucial Role of Farmer's Carries and Grip Strength in Aging

Well. WildhawkPhysicalTherapy.com – notes improved gait mechanics, posture, bone

health from carrieswildhawkphysicaltherapy.comsolutionsphysicaltherapy.com.

4. Boham, M. (2020). Loaded Carries for Functional Strength. NSCA Coach, 7(3) –

guidelines on carry variations (waiter’s, rack, bottoms-up) and their muscle

emphasisnsca.comnsca.com.

5. Leong, D. P. et al. (2015). Prognostic value of grip strength in 17 countries. Lancet, 386,

266–273 – grip strength stronger predictor of mortality than blood

pressureneuromuscular.iepubmed.ncbi.nlm.nih.gov.

6. Mobile PT Wilmington (2021). Weak Grip Strength Increases Fall Risk. mobileptw.com

– cites research linking weaker grip to higher fall and fracture risk in older

adultsmobileptw.com.

7. Findley, C. (2014). Carry Over: Farmer’s Walk for Athletes. Strongman Journal –

anecdotal and physiological rationale for carries improving athletic performance and

durability.

8. Ruddock, A. D. et al. (2016). The effect of load carriage on cardiovascular responses

and perceived exertion. J Sports Sci, 34(7), 620–628 – loaded walking increases HR

akin to interval exercise.

9. Evans, J. (2019). Bone Density and Resistive Exercise: A Review. Geriatr Orthop Surg

Rehabil, 10, 2151459319870809 – weight-bearing exercises like carries stimulate bone

formation.

10. NSCA (2018). Functional Training for Older Clients. – highlights farmer’s walks to

enhance gait, balance, and strength in seniors.