Loaded Carries & Boxing

18.04.2025

My client is on the eighth hour of his second Boxing course with me. Despite being in his sixties, he regularly trains twice a week and every other lesson includes a large portion of strength training. This time I decided to introduce him to loaded carries. Loaded carries have a variety of benefits suited to his age and the sport of Boxing.

There is some research indicating that loaded carries are good for overall resistance to injury. They work multiple muscle groups, but are particularly good for helping to stabilise the core and grip strength. From a Boxing perspective unilateral carries emphasise an anti-rotational element that are great for enhancing balance and resisting punches. My client has expressed particular concern with his posture, which we have been working on through strengthening his posterior chain. Loaded carries are a great way to put posture under resistance and highlight good form.

We performed:

3 x 16 steps farmer's walk (heaviest load using a trap bar)

4 x 16 steps suitcase carry (medium weight dumbbell)

4 x 12 steps waiter's carry (light dumbbell)

2 x 1-minute shoulder carry (heavy bag) as many times around the gym as possible alternating direction on each rotation

We then did 8 x rounds of 8 x 10 seconds of alternating speed and power punching

The lesson finished with static and PNF stretching.

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