01/11/2024
Acarreos.
It’s no coincidence that carrying heavy loads is one of the key events in modern strongman competitions—and it stands at the very roots of strength training and so-called progressive overload.
The legend of Milo of Croton says that as a form of strength training, he started by carrying a small calf on his shoulders. The next day, he did the same. And the next day… and the next.
The calf grew heavier, Milo grew stronger. After four years of carrying the calf back and forth, Milo could easily lift and carry a heavy bull on his shoulders.
Modern science tells us that, unfortunately, it doesn’t quite work that way, but the message is clear: adding more weight is essential for getting stronger, and—carrying heavy loads is one of the best exercises out there.
“[W]hen we train our lifts more than our carries, when we train our patterns more than our postures, we forget this vital fact: postural stabilizer endurance should far surpass the prime mover endurance.
The ability to maintain integrity under load is more important than the ability to lift load, and it is fundamental for proper movement of load. Carries train the brakes—your control, whereas lifts train your engine—your power.”
—Fundamental Capacity Screen
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Diagnostic - Gray Cook, FCS
- 3/4 of the weight distributed between both hands, 1.5 minutes.
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Training - Dan John
- Recommended length for regular training: 20-40 meters.
- Standard: Half your body weight in each hand, 100 meters.
- Game Changer: Your body weight in each hand.
„The loaded carry does more to expand athletic qualities than any other single thing I’ve attempted in my career as a coach and athlete.“ –Dan John
