New Combination Exercises Using Loaded Carries

Dec 10, 2013
by James Wilson  
A few weeks ago I posted a video showing you how you can use Loaded Carries to improve your core strength, grip strength, posture and breathing. I’ve found them to be a powerful addition to my current workouts and the workouts I design for my clients and today I want to share a new way to use them in your workouts.

However, as good as they are I’ve found a way to make them even harder.

One of my favorite training methods is to use Combination Exercises, where you combine two or more exercises into one. And by combining Kettlebell Front Squats with Rack Walks you come up with a brutally hard version that will really challenge your core strength and breathing.

Doing this Combination Exercise is simple – start by doing 5 reps of a Kettlebell Front Squat and then immediately start your Rack Walk. You quickly see that you won’t have to walk far before your lungs and upper back are screaming.

You can also apply this concept to Kettlebell Deadlifts and Farmers Walks, although they are not nearly as hard as the Squat + Rack Walk combo.

Check out this video to see these two Combination Exercises in action plus learn some valuable coaching tips to help you get more out of the exercises.
Views: 5,570    Faves: 24    Comments: 2

I recommend doing 3-5 rounds of these Combination Exercises. I also recommend doing them on separate training days and not trying to fit both into the same workout.

If you have any questions about these Combination Exercises just post a comment below.

And if you liked this exercise tip please click one of the Like or Share buttons to help spread the word.

Until next time…

Ride Strong,

James Wilson



MTB Strength Training Systems is the world leader in integrated performance training programs for the unique demands of mountain biking. As the strength and conditioning coach for World Cup Teams and 3 National Championships, his programs have been proven at the highest levels. James has helped thousands of riders just like you improve their speed, endurance and skills on the trail. Visit www.bikejames.com for more training and riding tips like this and to sign up for the free Trail Rider Fundamentals Video Mini-Course.

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Member since Feb 3, 2009
59 articles

29 Comments
  • 23 0
 At least once set a week with the groceries... Fyi real men can do it in one trip. Smile
  • 6 0
 Lmao, thats my motto once the trunk opens
  • 1 0
 So someone saw me then^
  • 7 0
 sounds like a lot of work.
  • 18 0
 LOL! Yeah, it sure does. *cracks beer*
  • 3 1
 My workout routine: get a shovel, dig till your arms feel like jelly, ride my bike.
  • 3 1
 Hmm... that seems like a really good exercise for the posture, I struggle with my posture in almost everything I do, probably due to office desk job, overusing neck/shoulder "stress" muscles and not doing enough "scapula work". I'll give it a try for few weeks. Thanks James!
  • 5 1
 When you're doing this try flexing your ab muscles the entire time. It makes it very tough to compromise your form. Also, if you find yourself slouching at your desk often, try flexing your core, it is pretty amazing big of a difference it makes. I've been a pretty serious weight-lifter for 6 years and nowadays I begin pretty much every exercise with a flexed core. After suffering a pretty miserable lower back injury I decided there was no way that I was going to risk it again by using bad form. I use a lot of KB's for leg and shoulder work and can tell you right now that they're a recipe for disaster if you don't use them properly and maintain a strong core.
  • 1 0
 Yes @shredjekyll, that's what I'm about. Working out on posture, form and core is so key to the off season. The best thing about it for biking I think is that you learn how to feel the direction of gravity when your riding on steep terrain that can be deceiving to the eyes.
  • 2 0
 shredjekyll - yes I am aware of flexing abs to engage the whole core to keep body straight, not just the back muscles. I got that tip from an osteopath which I met after having doubts whether I am doing exercises from James UMTBW program correctly. His program is absolutely fantastic but no matter what you do, you must have somoene checking you in first person if you are doing it right. Not only to avoid injury but also to maximize the efficiency of your efforts. I can say that anyone doing anything, even with bodyweight, should focus on his posture and range of movement, and the best way to do it is to go for a check up to some functional movement center. That is one of the best investments you can do in your life, because it will affect yout posture, thus your health, to the end of your life. I am only 32 but I know few people in their 40:s who were doing more sports than me, riding more than me, yet they are falling apart. Can you imagine a guy who trains Thai boxing since a year that cannot bend down and reach the ground with his fingers without bending in his knees? Ebay is filled with many ads of people selling their gym equipment saying: my back does not tolerate weight lifting so I am selling this. We take things for granted way too often. We spend thousands of dollars and hours of nerding on bikes yet we fail to search for professional help for "core issues" in our lives and often when we find the information, the whole arrangement seems so weird that we don't want to risk 100 bucks for an hour of a proffesional physio Smile
  • 1 1
 Pay $100 for a unneeded physio? Maybe if I was a subsidized grandma. Time now to get the sand out of your vagina. Learn what feels right and not on your own, your a grown man aren't you. I'm sure it's not going to be that hard.
  • 1 0
 I am not sure what you are suggesting? That I wasted my money for going to a functional movement specialist, as I should have know better myself as a grown man?
  • 1 1
 You know so much about bikes. But functional movement specialist? I don't know if you are joking or not. Haha, you always have me so confused. But seriously, seems like you are a bike mechanic. Because you know lots about bikes.
  • 1 0
 Hehe, I know a very good bike mechanic, I am at his workshop twice a week, and I am a bike troll since 10 years or so. And hey, even Tiger Woods has a technique coach, even Greg Minnaar attends skills clinics. People need people to keep them in check. Cheers!
  • 1 0
 I like this series of articles, but why recommend a particular exercise as "best" and then demonstrate a different one?
Also, front kettlebell squats are generally called pistol squats are they not?
BTW, I prefer walking KB lunges supersetted with farmer carries : )
  • 2 0
 In the wild, these exercises are known as building a trail. Go haul dirt around, remove trees and dig. You'll definitely "strengthen your core"
  • 3 0
 can I just say, that as a former Graphic Designer the logo for this company is awful.......just terrible........
  • 2 0
 how bout i work on not getting super sore after a quarter mile jog, then i can worry about loaded carries
  • 1 3
 If strength is known to be position specific and speed specific meaning if you strengthen at a certain speed or certain position then you will only be strong at that speed or position, how does this transfer to the positions or speeds used in mountainbiking? I'm not saying its a bad exercise but I just don't see how it applies.
  • 3 1
 Obviously it strengthens the entire core and legs (which are used in all aspects of biking)...

That being said, there are certainly better and more dynamic exercises available. If it were me, I would probably do goblet squats followed by high-pace mountain climbers in order to mimic a tough climb if I could only do one exercise
  • 1 3
 I understand you are working the legs and somewhat the core (I would disagree that you are using the entire core) but as I said in my first statement since strength is position and speed specific, I don't think this exercise addresses that for mountainbiking.
  • 3 0
 Ask anyone who actually studied exercise science or something related in college and they will inform you that you're incorrect Smile
  • 1 0
 Sorry, incorrect about what....strength being position and speed specific? That has been proven with research. I have studied exercise science in college and have my CSCS (certified strength and conditioning specialist) through the National Strength and Conditioning Assoc.
  • 1 0
 You are quoting someone's opinion, find me the research that says front squats works the ENTIRE core musculature in a functional way for cycling and I'll believe you. Front squats are a good exercise but maybe with offset legs it becomes more functional for cycling and you'll never convince me that loaded carries works your legs in a way that improves your functional strength for cycling.
  • 1 0
 you can do speed work. probably speed pulls (deadlifts) and speed squats. you'll notice you can jump higher within a couple weeks. throw out the dumbells and get under a loaded bar like a real man, pleasee
  • 3 1
 this doesn't motivate me .
  • 1 0
 I hope these are weekly cause I really enjoy them.







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