In this episode, Doug Larson sits down with Dr. Mike Lane and Coach Travis Mash to break down one of the most effective tools in strength and conditioning: heavy carries. From farmer's walks and yoke carries to unilateral overhead and bottoms-up kettlebell variations, they explore why these simple movements deliver massive returns. The group discusses programming strategies, including time and load progressions, limiting overhead carries for sport specificity, and using tools like the trap bar for heavy work. They also explain how carries are self-instructive for bracing, build spinal and scapular stability, and develop grip strength that transfers directly to sport and daily life.
The conversation expands into conditioning, youth training, and coaching philosophy. They unpack rucking versus running for sustainable cardio, strongman medleys for high-intensity conditioning, and how suitcase carries target often-neglected stabilizers like the quadratus lumborum and glute medius. The episode also tackles the controversial topic of thoracic flexion under load and the broader risk-versus-reward discussion in high-performance training. Ultimately, the message is clear: heavy carries are simple, scalable, and effective.
Links:
Doug Larson on InstagramCoach Travis Mash on Instagram
