Combining loaded carries with kettlebell training for total body strength.
Training loaded Carries with Kettlebell:
1. Pick one variation after your main workout and use it as a finisher. If you are doing this in a gym without a long distance to travel over simply set a timer and start walking back and forth. If it’s your first time, do not go till you have to drop the weight for safety reasons. Check and see your time. Do one more set. Next time improve the time or switch to another variation. Gradually allow your body to handle more work.
2. Pair the walks with a regular kettlebell exercise, these are some examples:
– Farmers Walk/Double Swings
– Overhead Walks/Double Front Squats
– Duck Walks/Push Press
If using different weight sets for the loaded carries and kettlebell exercise, set the kettlebell near the area you will finish the walk instead of having to run around. Go with timed rounds on these, for example referring back to the bodyweight combo article, go with 30 seconds on 10 seconds off.
30 seconds with the loaded carries, 10 seconds transition time, 30 seconds on the regular kettlebell exercises.
Pick whatever time and rest combos you need for your purposes.
It might not be the best idea to pair similar muscle groups such as pairing overhead walks with overhead presses. Simply a safety concern if your shoulders are already fatigued. But give it ago if you can handle it.
3. Have a loaded carry training day entirely, do all the variations for as long as you can, as heavy as you can! Do it with your training partners and see who does best. This keeps things fun and you generally find out real quick what you are weak or strongest at.
One workout I like to do as briefly described above is to clean a pair of heavy kettlebells I normally do push presses with, but not yet strong enough to do military presses. And do racked walks with it. This usually doesn’t go far and your stabilizing muscles shake like crazy, you will have to take a deep breath and keep your trunk fully engaged at all times, eventually you will get used to it and overall become a lot stronger. This is also very useful if you do any type of grappling or martial arts.
Just start walking!