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Kettlebell Loaded Carries

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Dan John believes that about bodyweight should be the right load (spread between sides), at least for most purposes.

Loads for Loaded Carries

Bodyweight on the left, load on the right:
  • Under 135 pounds: 135 pounds
  • 136–185 pounds: 185 pounds
  • 186–205 pounds: 205 pounds
  • Over 206 pounds: 225 pounds
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For KBs he translates this as:
  • Under 135 pounds: Double 24s
  • 136–185 pounds: Double 32s
  • 186–216 pounds: Double 40s
  • Over 216 pounds: Double 48
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MattM said:
I use the straps to make if possible to do other, better grip work.
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This a very legitimate reason for using straps. Also, if you are doing a lot of other grip-intensive training like KB ballistics, deadlift, pullups, rows, etc. (not necessarily specific grip training, but training that taxes the grip), you have to take grip recovery into account, and balance cost/benefit for your training as a whole.
 
MattM said:
Good blog post: Mythical Strength: WHAT HAVE YOU DONE TO THE FARMER’S WALK?!
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Excellent blog post!

From said post: "..As a people, let us make a conscious decision to no longer refer to walking around holding dumbbells as the “farmer’s walk”. Let’s call it something like “stealing dumbbells” or “carrying groceries” or something that more accurately describes the action."


A lot of 170~200 lb guys at my military gym often walk around with 16 to 24kg bells. In my mind, I refer to those as "purse salesman's walks."
 
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WxHerk said:
Most people at my military gym walk around with 32 kg or less kettlebells and often 16 or 24kg. I am talking about adult males!
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Well, if they are double KB, and they are 135-186 pounds, they are hitting Dan John's recommendations, above. Do you think that's still too light?
 
MarkSch said:
Well, if they are double KB, and they are 135-186 pounds, they are hitting Dan John's recommendations, above. Do you think that's still too light?
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Im currently 66.8 kg, thats 147 lbs. And I walk with 36 + 32, and its definitly not light. I think double 32s is a fair starter weight. for 10/20 meters ( 11/22 yards ) per walk.
 
MarkSch said:
Well, if they are double KB, and they are 135-186 pounds, they are hitting Dan John's recommendations, above. Do you think that's still too light?
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Thanks, @MarkSch I was referencing the double 16~24kg and speaking mainly of 170~200ish lb people. Poor wording on my post and I apologize.

I just edited to clarify my post. Guess I need to hire a proofreader!
 
Well, if you must carry something on the not-as-heavy side, this might be a useful idea:

 
Well, Philip Chubb from the_mindful_mover uses Carries for energy systems training (aiding recovery). Lighter KBs (relatively speaking) might work here. However, I like the distiction between the salesmen's walks and farmer carries :D

Martina & Philip Chubb on Instagram: “#EnergySystemsSundayMM : Cardiac Power Method . Cardiac Power is another tool made popular by Joel Jamieson and that we learned from Muscle…”

Cardiac Power is another tool made popular by Joel Jamieson and that we learned from Muscle Nerds. What it does is improves the strength of your heart so that it can pump MORE blood with LESS beats. It's like a fire-fighter who wants to put out a fire. The fire-fighter tries to put the fire out with a garden hose and it doesn't work very well . So they upgrade to an actual fire-fighting hose and THEN they can put out the fire faster. Cardiac Power does the same for your heart.
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When your heart can pump more blood with less beats, you can the benefit of getting tired less quickly when you need to perform. So when you're moving, lifting, or just living life, your heart needs less beats to get blood moving. That keeps you away from heart fatigue and keeps you from feeling like your heart is going to jump out your chest when you're training!
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To perform Cardiac Power, get your heart rate as high as possible for 1-2 minutes. After the time is up, let your heart rate come back down to 120-130 beats per minute. The goal is for your heart rate to come down faster as you get better and better.
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For exercises, you can use whatever you like. Sprints, boxing, Strongman etc. My favorite things to use are Strongman exercises because it lets you build strength while doing Energy Systems training. Farmers walks, sled drags, prowler pushes etc.
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I did waiter walk this morning. Gave a good pump, and i think my shoulders benefit from it more than any other kind of carry.
 
I do DB farmer walks as part of Easy Strength in the gym. I also like to walk my bell to the park (suitcase carry) do the DMPM and walk home. In either setting I sometimes add in some waiter walks and/or rack carries. The rack carries are the most awkward.
 
somanaut said:
As far as I could see, this article on S1 hasn't been mentioned, sorry if I somehow missed it.
Why You Should Consider Adding Kettlebell Carries to Your Training | StrongFirst
I am myself interested in carries, will perhaps incorporate the bottoms up or the rack, to prepare me for C&P in ROP, once I am done with Simple Goal.
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I've read it. I participated in one of his kettlebell classes last year and don't recall doing carries, but he offers Strongman training too and you can flip tires in front of his gym :p

But articles are boring.. I prefer to read about other people's experiences. My next 7 weeks of training will be dedicated to carries, and I already have lovely increase in grip strength endurance.. And the comment of being 'wider' than before, although I doubt its that noticeable.
 
Strenght isnt in issue for me. My problem is lower back pain when walking a few meters when the load is 24/32kg.
Which muscles do you contract in order to prevent your lower back from pain? Id tense my glutes like I do at halos or swings, but since Im on the move I cant.
 
Commando said:
Strenght isnt in issue for me. My problem is lower back pain when walking a few meters when the load is 24/32kg.
Which muscles do you contract in order to prevent your lower back from pain? Id tense my glutes like I do at halos or swings, but since Im on the move I cant.
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Abs and glutes simultaniously. Perhaps you should try to walk with more even weights. 8kg is a significant difference.
 
This is a timely thread, as the weather (and local park) make me really want to go for a walk. Add to that my just finishing Kettlebell Muscle, & I'm itching to touch a bell this week (mandatory week off this week).

After reading the whole thread & articles referenced, I see carries split into two categories: short heavy walks & lighter, long walks. The latter is what I want to do. I have a 1/2 mile walk to the park, and the potential for a complete walk around the park of 2 miles. I've seen Mark Bell walking around his neighborhood on YouTube with a pair of 45lb dumbbells, and figured why not with kettlebells.

The question for the group is the distance. I'm leaning to the 1/2 mile walk with a 16kg, alternating between overhead, rack & suitcase until grip fatigue sets in, then alternating. Looking for feedback on a long walk like this.

The good news is I think the force on my arm will still be less than my Giant Malamute's normal pull strength, but that's another story!!
 
schurgerdc said:
I'm leaning to the 1/2 mile walk with a 16kg, alternating between overhead, rack & suitcase until grip fatigue sets in, then alternating.
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Funny, I did this last spring around my neighborhood a few times. I found it quite invigorating!

Probably a good idea for a "tonic" workout.
 
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