Issue 176

Spartan Performance coach Jack Lovett guides you through the world of loaded carries, tailored for the MMA athlete.

Thanks to renowned strength coaches such as Stuart McGill, Dan John and Mike Boyle, loaded carries have received appropriate recognition within the strength community. Why? Quite simply because they work, big time. 

Why load up?

• They demand a strong core brace, which ensures the spine remains neutral by protecting against both shear and compressive forces.
• Enhanced proprioception (awareness of body movement)
• Mentally challenging.
• Encourage increased muscle growth due to extended muscular tension.
• Provide a unique conditioning effect, especially when combined, e.g. overhead walks into unilateral band kettlebell farmer's walk.

All these benefits are especially applicable to the MMA athlete. In terms of simple impact, MMA trainer Dan John rates them as the “number one ‘game changer’ for athletes.”

However, these are traditional strongman lifts, often performed under heavy load. It is important to note that mixed martial arts, as with most sports (weightlifting/powerlifting and strongman excluded), is not performed under a heavy load.

Instead MMA requires repeated random expressions of power, such as overcoming and controlling force, e.g. your opponent. Thus our approach needs to be much more specific.

SPARTAN LOADED CARRY VARIATIONS FOR THE MMA ATHLETE

The sport of MMA demands multi-dimensional movement, so you must train in various planes of motion under tension to improve athletic performance. So, what are you waiting for? Load up and get moving!

1: TWO-HAND FARMER'S WALK 

This is an entry-level loaded carry. The weight is less than the strongman version, however, the thick handle adds a great grip component. Using hexagonal dumbbells is a great way to challenge the grip even more for an interesting variation. 

2: UNILATERAL KETTLEBELL FARMER'S WALK 

Switching to unilateral (one-armed) loading is a simple yet effective way to further engage the core musculature and stabilizers. 

3: UNILATERAL BOTTOM-UP KETTLEBELL WALK 

Excellent for promoting strong wrists, which are crucial for delivering repeated powerful strikes, as well as teaching how to effectively secure your shoulder. This aids both pressing performance in the gym and helps reduce the risk of impact injury during a fight. A strong squeeze of the kettlebell throughout is required.

4: TWO-HAND BANDED KETTLEBELL FARMER'S WALK 

The addition of resistance bands stresses the upper-back musculature and demand for correct posture (A). These can also be performed unilaterally for an enhanced demand upon the core (B).

5: OVERHEAD WALK

Less developed athletes can perform these with dumbbells to begin with. I would then recommend a progression to barbells (preferably thick grip, as shown in A), then logs which require a far greater core and shoulder musculature stabilization (B).

The execution remains the same for each variation, press the weight above the head and lock the arms out. Then concentrate on shrugging the traps up, pushing the weight as high as possible. Keep this position throughout the exercise.

Pro tip: These great exercises can be made more challenging for the advanced athlete by incorporating banded kettlebells (C) or chains (D) to overload the core musculature and increase the need for balance. 

Caution must be taken with these additions. Along with the greater stabilization requirement and training effect comes risk of injury. 

6: SANDBAG CARRY 

Sandbags are great at sapping the strength out of athletes. They are an awkward moving weight (similar to an opponent) requiring tremendous isometric crushing strength and endurance – crucial when it comes to overpowering and controlling an opponent. 

Moving with such sandbags then adds a whole new world of fun! You can either carry the sandbags vertically (A) or horizontally (B). I recommend practicing with both. Each stresses the body in a slightly different manner. Overpowering, sustained strength is a highly desirable quality to possess. Your aim should be to work safely towards a minimum bag weight of your opponent, if not more.

7: POWERPHUL WALK 

This is a piece of equipment that I was introduced to by World's Strongest Man competitor Derek Poundstone, an athlete who has had numerous severe lower-back injuries over his career, yet recovered and came back stronger and more athletic than ever. The ‘PowerPhul’ is a staple in his training.

When loaded as pictured (A) the harness provides a unique stimulus to an athlete’s posterior chain as well as reinforcing strong abdominal bracing. This must be maintained whilst the athlete is moving.

With the addition of kettlebells (B) the athlete is having their grip and core stabilizers worked even harder, whilst promoting both ankle and knee mobility.

We can move one step further progressing to a unilateral kettlebell carry (C). A unique yet surprisingly simple way to overload the core musculature, this has to be tried to be appreciated.

All of these loaded carries require an athlete to move whilst under tension. This unique stimulus can be enhanced through varying between both unilateral and bilateral loading. Athletes are advised to start with the entry level exercises first, ensuring quality technique before progressing at their own pace.