Although isolated exercises have lost the popularity that they once had, you will be surprised by how many people still view as the holy grail of fitness. Don’t get me wrong isolation is great if you want to be a body-builder however for any one else it is almost as pointless as wings on a dolphin. You may ask in response to this statement: what should I do then?
Once again if you have the goal of being a body builder, you will then train with isolated exercises and machines to meet your goals. However if you want to lose fat and be healthy you will want to train movements such as: hinge, squat. upper press, upper pull and of course do loaded carries. If you have noticed that a lot of our workout design involves these moves most of the time. However, this week’s workout has only one of them. Don’t be deceived it is a challenging fat blasting strength building work out just like the others!

If you do not know how to do loaded carries– I wrote a series on just that: click here to get part one and part 2.
Take a look at them and then come back so that you can be safe as you do this workout.


Get Lean,Tight and Strong while taking your conditioning,movement quality and posture to new heights as well as just flat out feel awesome with this kettlebell carry routine.

Mark Mellohusky is joined by awesome instructors Diana Volante and Lisa Hibberd who show you that you can perform an incredibly productive workout without spending tedious, unproductive hours haunting gyms doing hours of sappy media endorsed exercises.

Weighted carries are great individual exercises by themselves, but when you combine them into a sequence of exercises (a complex) be prepared to take your fitness to incredible heights and reap the benefits that will follow.

Weighted carries can be used as “finishers” to your workout program or strategically worked into your exercise routine, but I have come to value them as a stand- alone total body workout, also.

You will place three sets of kettlebells in front of you in a line. (this is the chain) Experiment with the weights to see what you can safely handle for each carry variation,but in general you should be able to handle a medium weight for the rack carry, heavy weight for farmer’s walk and opt for a lighter weight for your overhead carries.

The Exercises:
Double Kettlebell Rack Carry
Kettlebell Farmer’s Walk
Double Kettlebell Overhead Carry

Perform all of the above exercises one right after the other – this is a round

The guidelines for success:

KIWK workout of the week- the drop down

  • Do all of your sets and reps with quality form. Crap only produces crap!
  • Breathe by matching your breathing with each pattern
  • Rest as much as you need to and no more.
  • Tough it out while working out ( keep in mind the results)
  • Enjoy the fat blasting effect  and raised metabolism.

Choose a challenging kettlebell size to perform this complex. Gals start with an 8kg or 12kg kettlebell. Guys start with a 16 to 24 kg kettlebell.
If you find you are not being challenged, then bump up to the next size or if it’s too much scale down a kettlebell size. But remember – good form and common sense are mandatory!
Enjoy this great exercise & work it into your routine-your body will thank you by keeping you lean,improving your physical and mental well being and have you looking good in your swim suit!

Use good form when performing these carries and especially don’t get lazy when you are hoisting these implements up and returning them to mother earth.

Start with moderate weights to get a feel for the movements and to get into the groove of performing these exercises.

Keep your abs braced and walk with  tall posture in short, quick steps

This will challenge your breathing pattern if you are using a challenging load, so try to breathe in short, rhythmic breaths

Don’t let your body lean forward/back or side to side as you walk

You can perform these carries using a set distance (say 25-50 steps depending on the load) or time your walks. I find that picking a fixed distance is ideal for most people.

In General, the heavier the load, walk shorter distances and for moderate loads walk longer distances. Experiment with these variables, but remember to bail out of a movement before fatigue compromises your form.

Try setting the clock for 10 minutes and see how many rounds you can complete within this time frame.  Some people will need more and some less so listen to your body and don’t overdo it.

So give this kettlebell carry workout a try and watch your fitness skyrocket to new levels.

Try this routine for 10 minutes with a challenging weight and I guarantee you will be questioning your current love affair with your treadmill, elliptical, stair stepper or other over engineered fitness device when your fitness and conditioning progress goes into overdrive! Enjoy

Click here for a free report on  the top 8 ways to use kettlebells for fat loss!


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