Why Loaded Carries Are the Most Underrated Training for OCR (and HYROX)

If you could only do one type of strength exercise to get better at obstacle racing, what would it be? Plenty of people would say pull-ups. Some would say deadlifts. A few would say “running, because I hate the gym”. Our vote goes to loaded carries.

It’s far less glamorous than it sounds: you pick up something heavy and walk with it.

Loaded carries – farmers walks, suitcase carries, sandbag carries and their cousins – are the most underrated training tool in OCR. They’re simple, they need almost no technique, and they build the exact kind of strength that obstacle courses (and HYROX) demand. Here’s why you should be doing them, and how to start this autumn.

Why loaded carries matter so much for OCR

Think about what an obstacle course actually asks you to do. Lug a sandbag up a hill. Drag a tyre. Carry a log through a muddy field. Haul yourself over a wall with your hands, shoulders and core all fighting to stay connected. Very little of it looks like a neat set of reps on a machine.

Carries train the whole body to work as one unit while you’re moving, breathing hard and getting tired. That’s OCR in a nutshell. Specifically, they build:

• Grip: holding heavy things for a long time is grip training in its purest form, and it transfers straight to rigs, monkey bars and ropes.
• Core strength: not the crunch kind, but the “stay upright and don’t fold in half” kind that protects your back under load.
• Shoulders and upper back: keeping heavy weights from dragging you forward builds strong, stable shoulders and good posture.
• Legs and lungs: walk far enough with something heavy and your heart rate will tell you this is very much cardio too.

And if you’re tempted by HYROX, the farmers carry is one of the eight stations, while sandbag lunges and the sled work reward the same full-body strength. Train carries for OCR and you’re quietly preparing for HYROX at the same time.

The loaded carries worth knowing

You don’t need a fancy gym for most of these. Dumbbells, kettlebells, a sandbag, or even a couple of full shopping bags will do the job.

Farmers walk

The classic. Hold a heavy weight in each hand by your sides, stand tall, and walk. Shoulders back, chest proud, short quick steps. This is the foundation of everything else and the one most likely to turn your forearms to jelly.

Suitcase carry

Same as a farmers walk, but with a weight in only one hand. Your body will desperately want to lean towards it – your job is not to let it. It’s sneaky, brilliant core training and a great way to iron out imbalances between your left and right sides.

Front rack or goblet carry

Hold one kettlebell or dumbbell close to your chest (or one in each hand at shoulder height). This shifts the work to your upper back and core, and it’s great preparation for those obstacles where you’re hugging something awkward.

Sandbag bear-hug carry

The most OCR-specific of the lot. Scoop up a sandbag, hug it to your chest and walk. It’s awkward, it shifts about, and it’s exactly what you’ll face on a course. If you don’t own a sandbag, a sturdy rucksack packed with old bags of rice works surprisingly well.

Shoulder carry

Get the sandbag up onto one shoulder and walk, then swap sides. This builds the strength and confidence to carry heavy loads up hills – which, in our experience, is when you’ll need it most.

How to add loaded carries to your training

The beauty of carries is that they slot in almost anywhere. A few easy ways to include them:

• As a finisher: after your main strength session, do 4-5 rounds of 40-60m farmers walks with a minute’s rest between.
• As a warm-up: a couple of light suitcase carries on each side wake up your core and shoulders before lifting.
• In a circuit: mix carries with running for a properly race-like session (see below).
• On the move: no gym? Carry your sandbag or loaded rucksack on a hilly walk. Your weekend dog walk just became a training session.

Twice a week is plenty for most people, and it neatly ticks off the NHS recommendation of strength work on at least two days a week. Start lighter than you think – the goal is to finish every length with good posture, not to stagger the last few metres like you’re carrying a fridge up the stairs.

A simple autumn loaded carries session

Here’s a session that blends running and carrying, OCR-style. Use whatever weights you have and keep the effort steady.

• Warm up with 10 minutes of easy jogging and some mobility
• Then complete 5 rounds of:
  • 400m run
  • 50m farmers walk (heavy)
  • 25m suitcase carry on each side
  • 25m sandbag bear-hug carry
• Rest 90 seconds between rounds
• Cool down with easy walking and a good stretch

Short on space? Shorten the distances and walk laps of your garden or a quiet car park. Short on kit? Use whatever’s heavy and safe to hold – we won’t judge.

Getting the technique right

Carries are low-skill, but not no-skill. A few pointers keep them safe and effective:

• Pick up properly: bend at the hips and knees, keep your back flat, and stand up with the weight like a deadlift. Most carry injuries happen on the way up, not while walking.
• Stand tall: imagine a string pulling the top of your head upwards. No leaning, no hunching.
• Breathe: brace your core, but don’t hold your breath for the whole length.
• Put it down with control: when your grip goes, set the weight down rather than dropping it on your toes. Your feet will thank you.

As you get stronger, progress by adding weight, adding distance or reducing rest – but only change one thing at a time.

Why autumn is the perfect time to start

With the racing calendar quieter and the evenings drawing in, autumn and winter are when OCR athletes build the foundations for next season. Carries are ideal for this: they don’t need daylight, they don’t need dry ground, and they build the robust, all-round strength that holds up when you’re cold, muddy and tired.

Pair them with your grip training and a steady base of running, and you’ll arrive at next season’s Rood Rampage stronger, steadier and far more confident when the marshal points you towards the sandbag pile.

So this week, pick something heavy up. Then go for a walk. It might just be the best training you do all winter.