Loaded Carry Medley
Quick Information
Category
Conditioning
Difficulty
Intermediate
Equipment
Dumbbell, Kettlebell, Sandbag
Primary muscle group
Trapezius, Obliques
Secondary muscle groups
Forearm Flexors, Gluteus Maximus, Quadriceps, Erector Spinae
Movement pattern
Continuous Loaded Locomotion
Training goal
Work Capacity
Sport
Tactical / Military, Football, Rugby, General Athletic Development, Powerlifting
Overview
Purpose. Build grip endurance, trunk stiffness and work capacity in one continuous block.
How it fits the system. An intermediate-level continuous loaded locomotion entry in the Conditioning section, programmed to develop work capacity. Related work in the library: Battle Rope Lateral Waves and Battle Rope Slams.
Primary muscles
Trapezius, Obliques
Secondary muscles
Forearm Flexors, Gluteus Maximus, Quadriceps, Erector Spinae
Movement pattern
Continuous Loaded Locomotion
Equipment
Dumbbell, Kettlebell, Sandbag
Difficulty
Intermediate
How to Perform
- Set out three or four loads: Farmer handles or dumbbells, a sandbag, a kettlebell for an overhead or suitcase carry.
- Carry the first load 20 metres, set it down and immediately pick up the next.
- Continue through all stations without resting.
- Rest fully, then repeat.
Coaching Cues
- "Ribs down, shoulders packed."
- "Short, quick steps."
- "Breathe rhythmically, do not hold."
Common Mistakes
- Leaning away from an asymmetric load.
- Choosing loads so heavy the grip fails in the first station.
Progressions & Regressions
Progressions
Increase load, distance or the number of stations.
Regressions
Reduce distance to 10 metres, or allow a short rest between stations.
When to Use It
When to use
End-of-session conditioning and tactical work capacity.
When not to use
Acute low-back or shoulder pain.
Programming
3–5 rounds, 2–3 minutes rest between rounds.
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