Another prominent physical therapist, Bill Hartman, has also pointed out how carrying heavy loads can facilitate pulling the rib cage down while bracing through the midsection. This action improves the position of the diaphragm and begins to correct excessive extension in the spine. Both of which are important for learning to properly brace, move, and breath at the same time.

Shoulder health through heavy lifting

But wait there’s more! Charlie Weingroff, another renowned physical therapist, has discussed how he uses heavily loaded farmers walks to improve shoulder function. (9) Heavy farmers walks effectively coerce the shoulder blades to set into a stable position and stimulate a PNF “threat” response to activate the rotator cuff muscles. This leads to improvements in glenohumeral and scapular positioning or simply a stronger, more stable, shoulder. Hartman and Weingroff both point out that it is important to make use of sufficiently heavy loads in order to facilitate the PNF response and improvements in shoulder position.

In addition to heavy farmers walks you can also perform overhead carries, like waiter’s walks, to improve scapular positioning and stability. While these carries necessitate less loading they are a great tool for improving scapular stability and positioning, alongside creating a unique trunk stabilization demand. By raising your center of gravity, overhead carries can also facilitate a stabilization challenge which requires you to brace and pull the rib cage down similar to farmers walks and suitcase carries, but under less load.

Go forth and carry things

All this to say, you should be picking things up and carrying them before you put them back down. There’s no shortage of good reasons to include these types of exercises into your training each week. Use whatever implements and heavy objects are immediately available. Push yourself to use heavier loads and maintain posture. Whether you need to rehab, build muscle, increase strength, or develop coordination, athleticism and performance, you should be including more carrying exercises in your training program.





References:

Brookfield, J. (2002). The Grip Master's Manual. Nevada City, CA, IronMind Enterprises. Cook, G. (2011). Movement: Functional Movement Systems: Screening, Assessment, Corrective Strategies. UK, Lotus Publishing. Ghigiarelli et al (2013). Effects of Strongman Training on Salivary Testosterone Levels In a Sample of Trained Males. Journal of Strength and Conditioning Research, 27(3), 738-747. Hartman, B. CORRECTIVE CARRIES: FARMER’S WALK AND SUITCASE CARRY. Retrieved from http://www.billhartman.net/blog/corrective-carries-farmers-walk-and-suitcase-carry/ John, D. (2012). Intervention: Course Corrections for the Athlete and Trainer. Santa Cruz, CA, On Target Publications. Kubik, B. D. (2002). 100 Dinosaur Training Tips. The Dinosaur Files, 5(12), 1-9. McGill et al (2009). Comparison of Different Strongman Events: Trunk Muscle Activation and Lumbar Spine Motion, Load, and Stiffness. Journal of Strength and Conditioning Research , 23(4), 1148-1161. McGill et al (2012). Kettlebell Swing, Snatch, and Bottoms-Up Carry: Back and Hip Muscle Activation. Journal of Strength and Conditioning Research , 26(1), 16-27. Weingroff, C. (2010). Training=Rehab, Rehab=Training (DVD). Aptos, CA, On Target Publications.

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