RKC News - February 2018

"You do not accumulate, you eliminate. It's not about more every day, but less every day. The pinnacle of cultivation always boils down to simplicity." Bruce Lee

Loaded Carries are simple, integrated exercises that have a significant functional transfer to your everyday life by automatically training entire muscle chains. This makes you maximally stronger for daily life with minimal effort. Loaded Carries are easy to learn and have a minimal risk of injury. However, you should have a certified RKC trainer in your area show you how to safely pick up the weights. Quality always comes before quantity, and safety is the top priority. So, choose weights for your training that you can carry safely. You can carry the weights (objects) for time or over a certain distance. You can carry them anywhere and with various tools.

What is the transfer when carrying?

Carrying is simply the best exercise! There are only a few exercises that are so easy to learn and have such a significant effect on your life. You will become more robust and resilient for everyday life. You increase your work capacity and load-bearing ability. You train your grip strength. Did you know that a strong grip, for example, contributes to healthy shoulders? Additionally, it is a limiting factor in many strength exercises. You also strengthen your core muscles, ensuring that your spine and pelvis remain stable and healthy. You can carry unilaterally or bilaterally in various positions. It teaches you to better activate certain important muscles, making you safer and stronger in many other strength exercises as well. The Rack Walk, for example, helps activate and strengthen the latissimus.

What can it be used for in everyday life?

In everyday life, heavy things also need to be carried. Examples include moving, grocery shopping, changing a tire, etc.

One-handed carries with kettlebell: Suitcase Carry: the lateral core muscles of the opposite side work hard against the imbalance. Overhead Walk: works wonders for shoulder health and stability. Rack Walk: helps activate and strengthen the latissimus. Bottom up (Bup) Rack, Bup Overhead: very good grip strength exercise and activation of the muscles responsible for stabilizing the core. Two-handed carries: Double Waiters Walk, Horn Walk: biceps and upper back. Farmers Walk: the king discipline of carrying (bilateral, heavy carrying over long distances). Double Rack Walk: you will focus very much on your breathing with the weights in the rack positions. Your latissimus will be very happy with the exercise. Bup Rack Walk / Bup Overhead Walk: core tension in a new dimension. Cross Walk / Asymmetrical Carries: e.g., Rack and Suitcase / Overhead and Rack Walk. Especially your core stabilizing muscles will thank you. Try carrying two different weights as well. Have fun carrying!

The training legend Dan John refers to Loaded Carries as a "Gamechanger." His recommendation for covering the fundamental movements in training is as follows: 1. Loaded Carries, 2. Squat, 3. Hinge, 4. Pull, 5. Push