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Jump Squats and Weighted Carries

16 Mar

Perhaps one of the most underrated, weighted, natural movement patterns is a weighted carry– and it’s simple! You can do this with your groceries, suitcase, kettle bell, sand bag or even your kids! Reusable shopping bags are perfect; you can fill them with whatever you want, and they even have handles. (Just be sure to do some research about how much weight your bag can handle!)

You can do a carry in just one arm and switch, or carry weight on both sides.

In the picture, below, I am using a 20 kg (44 lb) kettle bell on just one arm. In the workout, also below, I use one arm for the first 15 seconds then switch to the other.

Kettle Booty 2
You can also carry the wight close to your body in front of you- think of hugging a sand bag, or carrying a child.

sandbag carry- bear hug

picture courtesy of t-nation.com

Another variation is a farmer’s walk, as pictured, below:

2 arm weighted carry/ farmer's walk

picture courtesy of Wolfbrigade.net

Here is a quick workout, mixing in some weighted carries and some more explosive movements- jump squats (pyramid-style.) But first, a few tips for the jump squat:

  • Get into your regular squat position- feet shoulder width apart and butt back to lower yourself
  • Do the squat, keeping your chest up and butt back, as deep as you can go
  • Explode up, fast
  • Land soft- on the balls of your feet, rolling back onto your full foot
  • Get your butt back again, and repeat
  • If your knees start to cave in, or you are bending forward too much- STOP! You are likely too fatigued or need to get your glutes firing in order to do the movement safely.

Give yourself a good 20-30 feet to walk  around with the weighted bags, kettle bells, kids (or whatever you are using!) I like to walk in zig-zag lines, figure 8s and circles, because, let’s face it- how often do we actually walk in a straight line, back and forth?

Workout:

12 jump squats
30 seconds weighted carry
10 jump squats
30 seconds weighted carry
8 jump squats
30 seconds weighted carry
6 jump squats
30 seconds weighted carry
4 jump squats
30 seconds weighted carry

Rest 30 seconds

4 jump squats
30 seconds weighted carry
6 jump squats
30 seconds weighted carry
8 jump squats
30 seconds weighted carry
10 jump squats
30 seconds weighted carry
12 jump squats

Done!

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