@Shawn90,
Dan has an harder version of the Sparhawk called The Eagle. Instead of goblets and suiecarries you use two bells and do front squats and farmer walks instead!
Dan has a wonderful gem. The sparhawk! Did it after my regular DMPM (Dan Martin Program Minimum) as suggested by Dan. It did light up my oliques quite well!
@Papa GeorgioDan Martin has some pretty good stuff. But around here he goes by John.
I alternate the Cook drill and Sparhawk and because both use the suitcase carry I changed the suitcase carries in Sparhawk to horn walks (= KB in the position you use for goblet squats).Lol i thought of that after reading your previous post. I would prefer that i suppose, since i already suitcase carry my toolbox
I alternate the Cook drill and Sparhawk and because both use the suitcase carry I changed the suitcase carries in Sparhawk to horn walks (= KB in the position you use for goblet squats).
Horn walks are awesome. There are not many exercises that had such a carryover to real life applications for me like the horn walks.
I alternate the Cook drill and Sparhawk and because both use the suitcase carry I changed the suitcase carries in Sparhawk to horn walks (= KB in the position you use for goblet squats).
Horn walks are awesome. There are not many exercises that had such a carryover to real life applications for me like the horn walks.
such a carryover to real life applications for me like the horn walks.
Ok. Never heard of Dan Martin. I'll have to check out Dan's blog.Dan John and Dan Martin are two different people, although Dan Martin posts a lot on Dan John's forum.
Loaded Carries, specifically Farmers' Walks, have been a magic bullet for me. I weight 210~215. At my workout's end I would normally carry two 48Kg bells seven times total (212 lbs total) for 150, 200, or 300 feet. One time I did 420 feet (127 meters). From there I increased to 48Kg/56Kg carries; usually 150~200 feet five to seven times. I'd simply swap weights between carries. From there it was 56Kg/68Kg carries, then double 68Kg (300 lbs) for 50 or 100 feet. Lately I have been using the trap bar. 315 lbs for 100~150 feet, normally five turns. This morning it was 335 lbs for 125 feet (38 meters) twice and 165 feet (50 meters) once.
My takeaway? Now when I swing the 56Kg I can easily hit 10 swings with a distinct float at the top. My jumping has slightly improved; as during my workout I jump up to an 8 1/2~9 foot tall bar for pullups and that is definitely easier. I am running 400 meters faster at a heavier weight, plus my lats and arms are more pronounced. I will soon test a max deadlift and see if it has increased from 435 lbs last year. Mind you, I am 54 so jumping improvement is significant.
Loaded Carries, specifically Farmers' Walks, have been a magic bullet for me. I weight 210~215. At my workout's end I would normally carry two 48Kg bells seven times total (212 lbs total) for 150, 200, or 300 feet. One time I did 420 feet (127 meters). From there I increased to 48Kg/56Kg carries; usually 150~200 feet five to seven times. I'd simply swap weights between carries. From there it was 56Kg/68Kg carries, then double 68Kg (300 lbs) for 50 or 100 feet. Lately I have been using the trap bar. 315 lbs for 100~150 feet, normally five turns. This morning it was 335 lbs for 125 feet (38 meters) twice and 165 feet (50 meters) once.
My takeaway? Now when I swing the 56Kg I can easily hit 10 swings with a distinct float at the top. My jumping has slightly improved; as during my workout I jump up to an 8 1/2~9 foot tall bar for pullups and that is definitely easier. I am running 400 meters faster at a heavier weight, plus my lats and arms are more pronounced. I will soon test a max deadlift and see if it has increased from 435 lbs last year. Mind you, I am 54 so jumping improvement is significant.
That's a lot of carrying and great results. Nice!
On average, how long would the total distance in a training session be for you? How often do you do the carries? What are your experiences like with other forms of loaded carries vs. the farmers' walks?
I don't use them as my main strength movement, because I don't have that much weight to go around with. Plus I'm still doing and enjoying KB routines.
And when you do them as a main strength movement, how does it look like ? Weight, distance, time, repeats, variations
My driveway is about 20 yards so I load them up heavy (~.75 bw per hand) and make 5 or so down and backs (10 passes total) with 3-5 minutes between sets. Sometimes I use the 1" handle, sometimes the 2". Sometimes I use straps, sometimes not.
Pretty nice
If i understand correctly that is 40 yards for 5 sets ? 1" or 2" handle.. i dont know what that is. But i would never use straps or a belt myself. It would kind of defeat the purpose
0.75 bw per hand is cool. I would need 2 bells per hand for that. Not that im heavy, just dont have many bells
Pretty nice
If i understand correctly that is 40 yards for 5 sets ? 1" or 2" handle.. i dont know what that is. But i would never use straps or a belt myself. It would kind of defeat the purpose
0.75 bw per hand is cool. I would need 2 bells per hand for that. Not that im heavy, just dont have many bells
How do the straps defeat the purpose? I can understand that it's good to train the grip and that the carries are a good way to train it. But if the grip is the first to go, why not put on the straps and continue training for all the other benefits?
The answer is in your question. What use do all of the other benefits have, if grip is your weakest link. A chain can't be stronger then its weakest link.
So for me it would defeat the purpose. But do what you want to do