Accidentally I stepped in (not a typo) a bit of a controversy Saturday night on Facebook. Someone was questioning the validity of loaded carries, farmer carries etc. in the training of “regular people” who were seeking general health or physique goals. I posted the following without realizing that there were literally over 100 previous posts varying in mood from supportive, ambivalent, to outright hostile.
I am glad I didn’t see all that and accidentally post something with a defensive tone. Instead, here’s what I said:
I’m SO glad we don’t just have that 80s-90s stuff now. Push, Pull, Squat, Hinge, Carry have taken my fitness so far beyond that other gym stuff (which took too much time and always seemed lame for us ladyfolk. I hated a lot of it to be honest, especially since it just made me a pile of useless not-connected parts.) Carries? Total game changer. I love to carry 100-200lbs around the yard (I’m 130lbs, btw). Carries have pulled it all together, and fantastic for posture. Adding kb ballistics to it all since 2009 finally FINALLY gave me the results I had been trying to get for years with “normal” training. 11 years of feeling, looking, and being strong are proof enough for me. Dan John has some excellent books, articles, etc. on it and have been a massive influence for me. Tomorrow’s workout includes longer distance 100lb carries for fun.
And true to my word, Sunday’s park challenge workout absolutely included carries – and not just the oddly formidable ones to and from the car (haha… but seriously). My Sunday training partner has advanced close to my level (she arrived with a high level of athleticism) so I can now write our Sunday Funday challenge workouts without having to scale them – so that’s super. Not that I mind – I really enjoy working with variations and the challenge of create useful, meaningful workouts from whatever happens to be (or not be) at hand.Push, Pull, Squat, Hinge, Carry have taken my fitness so far beyond that other gym stuff... Click To Tweet
Sunday’s Team Challenge Workout
Warmup Circuit 3x:
- 3x Pump Stretch*(video below)
- Plank “walks” Side to side 20 “paces”**
- 2x per side “World’s Greatest Stretch”***
- Plank “walks” Forward and Backward 20 “paces”
Main Circuit 4-5x:
- 20x 24kg kettlebell swings (sharp, crisp and uncompromising. No t-rex, no outward signs of weakness.)
- 10x 8-Count Bodybuilders****
- 5x Sandbag Clean and Press
- 10/10 Kettlebell Snatches
- 1/1 Get-up with choice of kettlebell or sandbag
- 2x 24kg kettlebell carry (We did 80 yards each round – measured by sat. image 40 yards out, 40 yards back)
We finished up with our joint mobility sequence and a serious need for snacks!!
*Pump Stretch Video:
**Plank Walks video coming soon – but basically, get in a classic plank position then move your opposite arm/leg to “step” side to side or forward and backwards. Don’t let your rear pike up, and fight to maintain a strong plank position without “boogie-woogie” (save that for the club).
***Really nice “World’s Greatest Stretch” demo here:
**** 8-Count Bodybuilders: