Top-notch belly-sculpting dumbbell workout that you might be missing out on
James Stirling, also known as London Fitness Guy, has shared a series of core-strengthening exercises on his Instagram account, advocating for the incorporation of loaded carry variations into weekly workout routines. These exercises, which involve carrying heavy weights in different ways, are designed to challenge core stability and overall strength [1][3][4].
Farmer's Carry
To perform the Farmer's Carry, pick up a heavy weight in each hand and stand tall with your core engaged. Maintain an upright posture while walking a set distance or time. This exercise works your entire core, particularly the lateral muscles that prevent side bending [1].
Suitcase Carry
The Suitcase Carry involves holding a single weight on one side of your body and walking. This asymmetrical load challenges your obliques to keep you upright, providing a unique core workout [1].
Overhead Carry
For the Overhead Carry, press a weight overhead with arms fully extended and walk. This variation creates demand on your core to prevent arching backward and builds shoulder stability as well [1].
Combination Carries
Combining different loaded carries, such as holding one weight overhead and one by your side, increases the core’s stabilization challenge by creating uneven loading and requiring multiple muscle groups to engage simultaneously [1][4].
Maintaining Proper Form
To get the most out of these exercises, it's essential to maintain an upright posture, engage your core by bracing as if preparing for impact, keep your shoulders down and back, and walk slow and controlled steps. Start with a manageable weight and progressively increase the load as your core strength improves [1].
Advanced Loaded Carry Variations
The Racked carry, Waiter's walk, Overhead carry, and Unilateral overhead walking lunge are intermediate to advanced loaded carry variations [2]. In the Racked carry, dumbbells are rested on the shoulders, engaging upper-back and core muscles, and maintaining an upright posture while walking. The Waiter's walk involves resting a dumbbell on one shoulder, holding the other arm out to the side for balance, and resisting the weight while maintaining an upright posture. The Unilateral overhead walking lunge is a challenging loaded carry variation that requires resisting anterior flexion or lateral flexion while performing walking lunges [2].
Benefits of Loaded Carries
Loaded carries are praised by London Fitness Guy as effective, time-efficient exercises to build core strength and stability in about 30 minutes [1]. These exercises work the postural, abdominal, and lower-back muscles that support the spine, hips, and ribcage [2]. By incorporating loaded carries into your workout routine, you may find yourself spared from a lifetime of sit-ups and crunches for building a strong core [1].
[1] Stirling, J. (n.d.). Loaded carries: The ultimate core exercise. Retrieved from https://www.londonfitnessguy.com/loaded-carries-the-ultimate-core-exercise/
[2] Stirling, J. (n.d.). 4 loaded carry variations for a strong core. Retrieved from https://www.londonfitnessguy.com/4-loaded-carry-variations-for-a-strong-core/
[3] Stirling, J. (n.d.). How to perform the farmer's walk for a strong core. Retrieved from https://www.londonfitnessguy.com/how-to-perform-the-farmers-walk-for-a-strong-core/
[4] Stirling, J. (n.d.). How to perform the suitcase carry for a strong core. Retrieved from https://www.londonfitnessguy.com/how-to-perform-the-suitcase-carry-for-a-strong-core/
- Given the recommendations from London Fitness Guy, incorporating loaded carries such as Farmer's Carry, Suitcase Carry, and Overhead Carry, along with combinations of these exercises, into one's home workout routine can help improve overall core strength and fitness-and-exercise.
- For those seeking to expand their home workout repertoire aimed at strengthening their core, advanced loaded carry variations like the Racked carry, Waiter's walk, and Unilateral overhead walking lunge can be incorporated for an even greater challenge and increased health-and-wellness benefits.
- Loaded carries have been touted by London Fitness Guy as efficient workouts to boost core strength and stability, potentially reducing the need for traditional exercises such as sit-ups and crunches, as per scientific studies on fitness and exercise.
