Key Takeaways
- Loaded carries are among the most metabolically demanding functional exercises, with MET values of 6.0–8.0+ depending on load-to-bodyweight ratio.[3]
- The farmer's walk engages the entire body — grip, core, shoulders, traps, legs, and cardiovascular system — simultaneously.[4]
- Load-to-bodyweight ratio is the primary driver of intensity. Carrying 50% of bodyweight produces approximately MET 7.0, while 75%+ reaches MET 8.0.[5]
- Different carry modes — suitcase, overhead, yoke — alter muscle activation and energy demand, making loaded carries a versatile training tool.
Carry Modes Explained
Farmer's Walk
The classic bilateral loaded carry. Hold a weight in each hand at your sides and walk. Develops grip strength, core stability, and total-body conditioning.[4]
Suitcase Carry
Unilateral carry with load in one hand. Challenges lateral core stability (anti-lateral flexion). Slightly lower overall MET due to reduced total load.
Overhead Carry
Weight held overhead with arms locked out. The most demanding carry mode — adds shoulder stabilization and increases cardiovascular demand significantly.[6]
Yoke Walk
Heavy load carried across the upper back/shoulders. Common in strongman training. Allows the heaviest loads and develops trunk rigidity under extreme loading.
Load-to-Bodyweight Guidelines
| Load % BW | Classification | Approx MET |
|---|---|---|
| < 35% | Light | 6.0 |
| 35–45% | Moderate-Light | 6.5 |
| 45–55% | Moderate | 7.0 |
| 55–65% | Moderate-Heavy | 7.5 |
| 65%+ | Heavy | 8.0 |
MET estimates derived from loaded carry research and general resistance training values.[5]
Farmer's Walk in Your Program
Loaded carries are often used as finishers after main strength training. For deadlift-focused programs, they complement hip hinge work — see our Deadlift Calorie Calculator.
For daily energy tracking, combine carry sessions with our Daily Energy Requirements Calculator and the Exercise Calorie Calculator for other movements.
Frequently Asked Questions
Sources & References
- Sedentary Behaviour and Energy Expenditure. Various. PMC (2019)
- Health Benefits of Physical Activity. Various. PMC (2016)
- 2024 Adult Compendium of Physical Activities. Ainsworth BE et al.. Compendium of Physical Activities (2024)
- Loaded Carry Exercises: Muscle Activation and Performance. Various. Journal of Strength and Conditioning Research (2019)
- Energy Cost of Loaded Carrying. Various. Ergonomics (2017)
- Overhead Carry and Core Activation. Various. PubMed (2020)
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