Whenever I mention using Loaded Carries to a rider when they ask about the best mountain bike core training exercise I usually get one of two responses. The first is a blank stare – loaded what?

The second response is a glimmer of recognition, followed by “you mean like carrying heavy things like you see the dudes on the World’s Strongest Man Competitions doing”?

Yes, loaded carries are essentially carrying something heavy. And yes, you do see a lot of Loaded Carries in the World’s Strongest Man Competition, most notably the Farmers Walk.

Loaded Carries are great for building grip strength, improving posture and building “mobile” core strength. While most core training exercises have you move in one place, Loaded Carries have you moving around which places different demands on the core.

While there are a lot of different ways to use this concept in your training, in this video I show you some basic ways you can start incorporating Loaded Carries into your routine. Check it out to get some ideas for your next workout.

So grab some heavy dumbbells or kettlebells next time you train and try out some Loaded Carries. You’ll find them to do more for your posture and core strength than just about any other core training exercise you can do.

If you have any questions about Loaded Carries please post a comment below and if you like this exercise tip please click one of the Like or Share buttons to help me spread the word.

Until next time…

Ride Strong,

James Wilson

MTB Strength Training Systems

2 thoughts on “Using Loaded Carries to Improve Your Mountain Bike Core Strength

  1. Ray M says:

    i love these exercises and have incorporated them into my strength training. My question is, i’ve had a recurring wrist strain that get’s aggravated by doing these and carries over to the bike. I just re-injured it this weekend doing farmer carries. Anything i can do differently to prevent this?

    • bikejames says:

      Well, the bottom line is that if it hurts then you shouldn’t do it. It can be the best exercise in the world but if you have a previous injury that gets aggravated from it then it isn’t a good choice for you. For example, overhead pressing is great but my shoulders and elbows have taken a beating and don’t like doing them so they aren’t in my program.

      However, I would suggest looking at other carries, particularly using the sandbag. You can do shouldered carries and Bear Hug carries, both of which don’t put strain on the wrists but still give you the benefits of loaded carries.

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