Summary
Nate Palmer makes a passionate case for loaded carries as the single most underrated exercise in the gym, covering the science, practical programming, and strength benchmarks that every lifter should know. He cites a Lancet meta-analysis showing every 10-pound decrease in grip strength is associated with a 16% increase in all-cause mortality, and Japanese research finding grip strength is more predictive of health span than blood pressure or cholesterol. Palmer breaks down six key benefits of loaded carries -- trap and shoulder development, core activation, grip strength, postural correction, mental toughness, and joint bulletproofing -- and provides Dr. John Rusin's strength standards: beginner at 25% body weight per hand for 30 seconds up to elite at 75%+ body weight per hand for 60+ seconds. He recommends aiming for 10 minutes of total carry time per week spread across multiple variations as a finisher on non-back training days.
Key Points
- A Lancet meta-analysis found every 10-pound decrease in grip strength is associated with a 16% increase in all-cause mortality
- Japanese research found grip strength is more predictive of health span than blood pressure or cholesterol
- EMG studies show carries, especially suitcase carries, activate obliques and deep core far more than planks or sit-ups
- Dr. John Rusin's strength standards: beginner 25% body weight per hand (30s), intermediate 33% (45s), advanced 50% (60s), elite 75%+ (60s+)
- Six key benefits: traps/shoulders, core activation, grip strength, postural correction, mental toughness, joint bulletproofing
- Loaded carries increase metabolic demand during and after training, making them effective for fat loss
- Program 10 minutes of total carry time per week as a finisher on non-back days to avoid grip overlap
- Carries expose energy leaks in your kinetic chain -- if you can deadlift 2x body weight but can't carry half per hand for 60 seconds, you have a gap
Key Moments
Every 10-lb grip loss means 16% higher mortality risk
Palmer cites a Lancet meta-analysis showing every 10-pound decrease in grip strength is linked to a 16% increase in all-cause mortality, and Japanese research finding grip strength is more predictive of health span than blood pressure or cholesterol.
"there's a meta-analysis in a magazine called The Lancet that showed that every 10-pound decrease in grip strength was associated with a 16% increase in what's called all-cause mortality. So the risk of death from any cause. That's insane."
Suitcase carries beat planks for core activation
Palmer explains that EMG studies show single-arm carries like suitcase carries activate obliques and deep core muscles far more than traditional ab exercises like planks or sit-ups.
"The EMG studies that we've seen show carries, especially single arm carries like those suitcase carries, light up your obliques and deep core way more than traditional ab exercises like planks or sit-ups. So it's real world strength. It's not just six pack aesthetics"
Strength standards for farmer carries
Palmer shares Dr. John Rusin's farmer carry strength standards: beginner at 25% body weight per hand for 30 seconds, intermediate at 33% for 45 seconds, advanced at 50% for 60 seconds, and elite at 75%+ for 60+ seconds.
"So, so like think about dumbbells here, dumbbells or kettlebells. So beginner would be 25% of your body weight per hand. So if you weigh 200 pounds, that would be 50 pounds per hand and you're walking for 30 seconds. Intermediate level would be 33% of your body weight per hand. So I think science or math is hard, 66 pounds per hand and you're walking for 45 seconds. I think that's for a 200 pound guy."
Carries expose energy leaks in your kinetic chain
Palmer argues that if you can deadlift twice your body weight but can't carry half your weight per hand for 60 seconds, you have an energy leak -- and carries both expose and fix these gaps simultaneously.
"if you can deadlift two times your body weight, but you can't carry half your body weight per hand for 60 seconds, you've got a leak. You've got an energy leak somewhere. And carries will expose those energy leaks, whether it's your grip, your bracing, your endurance, your posture, and it helps fix them at the same time."
