Loaded Carries - The Most Functional Exercise?

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Loaded carries may well be one of the most functional movements you can perform in the gym and one of the best options for increasing stability, work capacity, CNS endurance, balance, gait, posture and more.
The idea is simple: you pick up a heavy object and then carry it for 400 yards or more. You can do this in numerous ways: the farmers' walk involves holding two weights on either side, the zercher carry means carrying weight infront of you in the crook of your elbows, the suitcase carry means holding weight on one side...
Either way, you're going to be using your stabilizing muscles to keep yourself balanced and this can greatly increase your general stability - awesome for wrestling and maintaining your balance. It's hugely taxing on the nervous system and is a great form of resistance cardio, which makes it excellent for increasing work capacity. PLUS it's great grip training and provides isometric holds for the traps and biceps.
What makes this so functional is simple: it's an exercise we actually USE in our daily lives. We often need to move something heavy from one side of a room to another. Whether carrying shopping, moving furniture, or wearing a rucksack.
I've got a bunch of variations for you here too!
The blog: www.thebioneer.com
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Music Credit
------------
Olivaw - Chasing the Light

Опубликовано:

29 сен 2024

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Комментарии : 309

@Stranger_In_The_Alps 4 года назад

I load bodies in and out of trunks for a mafia boss and farmers carries have really helped me to be efficient with such a task

@chrismorgan1838 4 года назад

you sound mean bro

@csn583 3 года назад

Carrying like a farmer, not carrying farmers!

@KaninTuzi 3 года назад

A new meaning to the term "dead lift"

@GuisoBoy 3 года назад

@@KaninTuzi lol, good one

@kungfuman82 2 года назад

Y’all hiring? 😂

@thatsleepguy 3 года назад

This information does help those of us in later life. It is an offset of age related decline. Thanks for the info.

@MoMaasrawy 10 месяцев назад

nice

@StrengthinManlets 3 года назад

lets start a new trend. take all the weights, move it to the other side of the gym, and go home. hahahaha

@panstriato2 5 лет назад

So, just do manual work?

@jeremywilliams5792 5 лет назад

Ok good luck with that

@echobean5222 5 лет назад

I’m an Animal Control Officer and farmers walks have made me heckin amazing at picking up heavy cat cages and traps. Def recommend!

@SlavicSurgeon 4 года назад

EchoBean 52 lol

@Hexenhammer 4 года назад

Two things: 1. Never say "heckin" ever again. 2. There is no such thing as a heavy cat cage, unless we're talking about lions/tigers/cougars.

@echobean5222 4 года назад

@@Hexenhammer you ever had three fatass cats in the same cage. Wiggley handle makes that shit heavy. Heck.

@forfucksakecomrade 3 года назад

@@echobean5222 ahahaha that was boss

@DarkestKnight2424 3 года назад

@@Hexenhammer heck yeah, I agree , always use the word heck

@mohamedyossef8146 2 года назад

I am actually a farmer and farmer’s walk has been surprising beneficial to my performance in the field.

@ronlugbill1400 Год назад

I heard you were out standing in your field.

@XXYY-u2o Год назад

Getting in better shape has been beneficial. Shocking!!!

@ozy6252 Год назад

@@XXYY-u2oyou sound sarcastic my friend, yes that is a good laugh.

@ajaxtelamonian5134 6 месяцев назад

@@ronlugbill1400nah that was the scarecrow

@mrandrade784 6 лет назад

Good video old roman gladiator and other ancient military used a lot of loaded carries as part of their training.

@stevenhewes1990 4 года назад

Militaries still do use loaded carries. Battle PT is a prime example.

@dennissvensson6051 3 года назад

Same for strongest man contests,

@Shorjok 3 года назад

I've begun going for walks every day carrying a relatively light dumbbell in each hand - tried 3kgs today and just walking for 40 mins total definitely felt like a workout. My forearms are already noticeably more vascular after only about a week of doing this.

@redsol3629 2 года назад

Hell yeah 💪

@Raswidr 6 лет назад

Now i can finally train for the grocerys!! I am going to be the best at shopping

@TheBioneer 6 лет назад

Haha! The goal = one month of shopping in a single trip, then a walk home...

@vandamme6379 6 лет назад

Pretty sure my Grandmother has been doing this since 1951. Scottish Grannys for the win!👊💪

@jblasutavario9549 6 лет назад

Come on lads! Trolley game is cheating!

@MainChannelTX 5 лет назад

Pretty darn important. Nothing to joke about. Lots of people over 65 can’t do it.

@luvlgs1 5 лет назад

I've cut my time from the couch to the refrigerator in half!

@tacticalchunder1207 3 года назад

I don’t understand why I never see anyone in the gym doing loaded carries. They’re probably the most functional single exercise for a regular person. I always do them at the end of my sessions until my grip gives out, and always seem to get funny looks.

@johnaugustin5447 6 лет назад

I've said for a while that loaded carries are the most "functional" weight training exercise. Very few tomes in life arebyou going to lift a heavy weight and set it right back down where it was. But quite often you will have to lift something and carry it for a distance. Strength coach Dan John said that loaded carries are the single best exercise you can do. If that's all you did you could be strong, muscular and in great shape. It really is a full body exercise. You look huge in the video by the way Mate! 💪

@TheBioneer 6 лет назад

Thanks a lot! And yeah, they're crazy functional. The first time I tried them I was aching all over for days!

@BPFACTS88 Год назад

Nobody cares about "functionality". Who cares about how much they can lift? it's all about how much you LOOK LIKE you can lift.

@demejiuk5660 Год назад

@@BPFACTS88 Is this a meme?

@landonbrock4405 6 лет назад

I love heavy carries. Any and all forms. I use these instead of typical weightlifting usually. It pairs really well with calisthenics to build total body control and brute strength and power as well as overall conditioning. I've always heard work strong is always stronger than gym strong. And nothing is more like work than carrying heavy shit. Lol

@marcramirez2093 5 лет назад

When you don't have a car. Going to the store and coming back with a lot of groceries is is intense! I use to walk a mile to the store and came home with a shit load of bags.

@Drey.Alexander 4 года назад

What did she do

@randomnameindeed 4 года назад

Interesting. I did that exact thing on purpose the other day. Although I do have a car, I thought I'd just walk and get a really good farmer's walk back home again. It's good exercise, absolutely. I think I'll do more of that.

@miaobrunelle1673 4 года назад

Cars make us lazy

@marcramirez2093 4 года назад

@@miaobrunelle1673 the really do.

@joeyarnold9372 3 года назад

Yeah I used to do the same thing my car was broke down everything I did was Within 3 or 4 blocks from my apt so I didnt bother to get it fixed it was about 3 blocks to the food city I would walk there with the intentions of getting a couple things and end up buying half the damn store and carry it back home good times man good times that was a simple life

@thursday4267 6 лет назад

While I was working at a grocery store, I saw we sold 40 lbs (18kg) bags of water softener that had handle on them, being sold for around $4 (3.13 pounds, I think. I just googled it). I bought them and now I use them for loaded carries in my backyard.

@yaqo6577 4 года назад

18kg of weights would go anywhere from $36 to $180 in Aus lmfao. Good shit

@WT99. 3 года назад

@@yaqo6577 look up something called a sandbag pill/pig egg. It’s cheap and very useful for stuff like this

@alexanderrahl7034 3 года назад

I'm sure it's a cultural or colloquial term but... Water softener? Lol

@Morpheah 3 года назад

@@alexanderrahl7034 Neither-nor mate, it's pretty much a filter for minerals in water. I realised that our tap water was "hard" when I was trying to learn everything there is about pulling the perfect espresso shot! It can ruin the taste of food and drinks and even damage home appliances like washing machines, coffee makers or even kettles and cookware!

@Dude-cf8hb 3 года назад

How long can you hold them for?

@matthewhawke8902 2 года назад

Loaded carries are truly the best form of exercise for "chaos scenarios " or SHTF...if things get bad, it's gonna come down to how much you can carry, how you can carry it, how far you can carry it, and how quickly you can carry it.

@redbrick341 6 лет назад

...also incredibly good for training shoulder stability. Several muscles are responsible for keeping your shoulder joint intact. They work isometrically. Biceps, triceps, deltoid, coracobrachialis, pectorals, the rotators...

@TheBioneer 6 лет назад

Thanks! Yeah, they are boss :-)

@KaninTuzi 4 года назад

As an electric guitar player in Hong Kong I often carry my guitar in one hand and pedal board in the other for pretty long distances (HK is the city with most walking in the world). It's an amazing workout!

@norwis120 3 года назад

back when i was in a band i had to carry a keyboard and an amplifier for 4km to go to the rehearsal room and then i had to play for 2 hours, and carry all those things back home, and that was ONLY rehearsals, we were hardworking

@alanh7247 11 месяцев назад

so I guess progression would look something like switch to playing bass, then keyboards, then drums?

@leandrog2785 11 месяцев назад

@@alanh7247 Elite level is playing organ. You have to put it on wheels and pull or push like a sled.

@funzzzies 6 лет назад

I remember when i used to answer back in high school to the question of "What do you lift Bro?" with about 10 grocery bags in each hand. Honestly solid weight is too easy carrying a water bottle case on your shoulder may not be much in weight but the shifting of the mass is putting you through constant adjustment. If you really wanna train for that i recommend a barrel of water or even water jugs they got low grip and shift making you use muscles on a wider range. Any peeps here got any unconventional methods?

@cameronlaviolette1248 3 года назад

A tree

@flamcheeseful 3 года назад

Cheerleading stunts.

@WT99. 3 года назад

Making something called a pig egg/sandbag pill is extremely cheap but super useful especially for workouts like this

@michiel5160 2 года назад

People

@keelobrown4991 4 года назад

I worked at a cash and carry and we had to carry heavy bags of rice and huge oil cans for people for 9 hours a day and mate my muscles got hella strong😂

@josueg369 5 лет назад

This channel is a hidden GEM!

@bondjames-bond7664 3 года назад

Yup ... 💪💪💪

@ahmaddeham_ 3 года назад

Yeah! especially this video

@blastedpotato 6 лет назад

I do ruck marches with a rucksack and a weapon cuz im in the military

@stevenhewes1990 4 года назад

Likewise.

@MCJSA 4 года назад

"Move the weight plates around the gym. You'll be even more annoying for everyone there." Classic!

@citizenmattify 3 года назад

Having dug out loads of earth, stones etc from my back garden a few months ago and moved it all by wheelbarrow to a skip out the front, I can attest that those loaded carries were boss. I was broken, great workout all round 😂

@yjersey 6 лет назад

i appreciate u being natural and real. thanks for being an honest inspiration to the rest of us.... who are on that same path. -- Sean

@TheBioneer 6 лет назад

Thank you! Very glad you enjoy the content :-)

@darkherox8 6 лет назад

My current job now requires me to perform loaded carries. I'm a mover, so I'm constantly walking furniture and boxes back and forth from the home to the moving truck. I'll be more mindful of this the next time I go to work.

@TheBioneer 6 лет назад

That is a big perk of the job! Wish my work was more physical. If I ever get to film these videos full time, that will do it :-D

@roguenation 6 лет назад

Actually, lifting odd size or awkward items can result in catastrophic and even fatal injuries in the workplace. There are general lifting guidelines for any kind of loads, but each load may need a different approach or technique based on the size and shape of the load. Factors such as cold or hot temperature, poor lighting, handling excessive loads, and not training employees to handle heavy loads can cause devastating injuries and safety issues. Using mechanical power aids, skids, pallets, or team lifting can help to reduce or eliminate injuries at the workplace.

@seanharris8419 Год назад

@The Bioneer As someone who has been in an extremely physically grueling line of work for the better part of a decade I can tell you that having too physical of a job becomes detrimental to training, not beneficial. It makes it really hard for your body to recover and the amount of calories you have to consume is ridiculous. Not to mention the injuries that happen on the job that keep you out of the gym.

@nickslaughter 4 года назад

Loaded Carries is definitely a good crossover exercise to real world everyday application!

@arisnomidisbrazas326 2 года назад

One time I bought a 10kg dummbell and carried it for like 40 mins all the way to my home. The road was also all uphills so it was a crazy good workout.

@Joshua_Froschauer 3 месяца назад

Just once?

@beck-tn9gl 3 года назад

Huge fan of loaded carries. I did my own bodyweight (235) in each hand for 30 yards when I was 57. No straps of course. Zercher carries of over 300 pounds for distance. I'm also like the Prowler/Sled push/pull and flipping tires. It's all good and it all works to build Beast strength.

@jameswoodall9261 3 года назад

Your hint about "short" steps is spot on. Especially when making a turn. The weight keeps the momentum going and it can hurt your knees if done too quickly.

@mattp4007 6 месяцев назад

I am a trainer at a gym. I must do 100+ farmer walks a day re-racking plates and dumbbells that people are too lazy to return.

@erenerikci3263 6 лет назад

Can you make a video about parkour?

@TheBioneer 6 лет назад

Yes for sure!

@BlueDemon77 3 года назад

Great video. I honestly think loaded carries are the best exercises out there. Super simple, works huge areas of your body, not much technique you need to learn, and so much you can do with them by changing the type of carry, thing you're carrying, and how you carry it (for distance, time, weight etc etc).

@twistedtrailerparktales2126 3 года назад

Once I moved from PL into strongman and began incorporating these types of exercises everything in life or at my job (construction) became a lot easier. Nothing improves your street cred at work like loading or unloading generators and whackers in and out of truck beds by yourself.

@jimmy12347654 3 года назад

Carrying scaffolding too and from the truck has got me in the best shape of my life

@bezbos 6 лет назад

That picture in the thumbnail looks like it was taken from GTA SA. I thought it was CJ holding a rocket launcher...

@damienkirkey1763 Год назад

I'm an actual.farmer and I carry 40 pound grain buckets about 200 per day and it keeps me very strong

@BXBZ88 5 лет назад

The original resistance workout for our Hunter ancestors....... Carry that carcass home.

@arandomzoomer4837 2 года назад

I love suitcase carry and can really feel it in my obliques, I’ve been doing it to avoid injury for my squat and deadlift. I’ve been skipping it lately so thanks for kicking me back into gear

@kurtiscoleman8189 6 лет назад

how many Aussies are pointing the boxers name is pronounced kosta zoo

@TheBioneer 6 лет назад

Wow really! I would never have guessed that, thanks :-D

@JPWalster 5 лет назад

Ha, the trapbar walk would go down well at my gym at peak hour. "Scuse me, coming through"

@angellima7893 Год назад

I think saying “functional exercises” is stupid. All exercises are functional, wether it be bicep curls, calf raises, farmer walks, etc. It just matters what sport you play that requires specific exercises that will improve performance. If you’re a bodybuilder, bicep curls are functional in developing your biceps for aesthetic purposes. For swimmers, lat pull downs are essential for building back/lat strength for swimming. I think a better way to emphasize on the goal on “functionality” is saying exercises that improve and promote mobility.

@TheBioneer Год назад

All training builds your body, so saying bodybuilding is stupid. All lifting requires power, so powerlifting is stupid… people understand functional training, it’s a useful term.

@angellima7893 Год назад

@@TheBioneer This comment kind of killed some of my brain cells. Thus, my brain is less functional now. 😂

@csn583 3 года назад

Carrying large awkward things is definitely worth training, but investing in a couple hundred pounds of lead shot (recovered from shooting ranges) makes it much easier to conveniently carry a lot of weight without all the bulk! The tricky bit is choosing a container that won't tear in the face of all that density.

@searchbar83 6 лет назад

Have you ever looked into iron bone training? Love the videos.

@TheBioneer 6 лет назад

Nope, but I'm off to research it now! And thanks :-D

@anishphi1 4 года назад

Great video to highlight just how great this is for you. I do them 2-3x per week now, but I'm going to move it into an everyday thing.

@CalebAble 4 года назад

The single heavy dumbbell walk is my favourite! Is really works on the obliques too. Although it may be more effective to do a regular farmers walk and standing obliques crunches.

@BeGrizzlyStrong 2 года назад

Heck no. Unilateral holds and carries are far superior.

@JimGiant 6 лет назад

Completely agree. If there is one thing humans are specialised at I say it's building which requires us to excel at long heavy loaded carries. Next blacksmithing course I'm doing I'm going to make among other things some farmer's walk handles.

@Hathathorne Месяц назад

So I have 70 pound ruck, carrying 50 lb dumbbell pair farmer walk, and I do a 1 mile walk, very slowly. I'm thinking maybe I should add some more front weight like a another 20 pound vest and some leg 5-10 pound weights?

@josephpacetexas 6 лет назад

That is seriously a good idea to focus on this.

@TheBioneer 6 лет назад

I've been using it the last few weeks and I've got to say it definitely toughens you up :-D

@losless2877 2 года назад

I always carry my bicycle (21KG at 60BW) up and downstairs in the subsway when I’m going to work. It does feel like my spine is slowly getting stronger in diffrent (turned) positions. Does someone know a good book about loaded carries?

@sethwearing5098 4 года назад

Costa Zoo, that’s how you pronounce the boxer’s name. He’s Russian/Australian. Brilliant channel. Many thanks.

@solidhalon 4 месяца назад

Thank You! I've been looking for a vid like this. I'm trying to fortify my core for carrying purposes. I also do bear planks.

@AdamPreset 6 лет назад

Yes! Commando clip!

@TheBioneer 6 лет назад

Classic film!

@lycaniii1856 5 лет назад

Bro! You’re dope as hell! I really dig your content.

@9999rockey 3 года назад

For real life situations sandbags works best for me for carrying, throwing and pressing.

@maxoverridemax 3 года назад

I would consider using still toe shoes for some of these. I have broken my little toe, two times. And as a man I did cry like a little girl.

@JD-wx3pk 2 года назад

Great video. Also good for strengthening the skeleton, keep bones strong!.

@Red_Wright1357 3 года назад

What about loading a dumbbell bar only on one end, making it like you're carrying a hammer? Thoughts? Anyone?

@tacticalchunder1207 3 года назад

Would be good for wrist strength.

@scottheitmanmarinesurvey3557 6 месяцев назад

Mabe the reason I could deadlift 505 lbs and my freinds never could is because I moved furniture for a living, we never could figure that one out

@adeshsharma1054 5 лет назад

Great video with a good balance of talk and demo! Well done.

@F4ngel 4 года назад

The best way I get my loaded carry in is I don't drive when I do my shopping and just carry everything home. I only live 15min walk away from shops though. I can imagine an hours walk would be tough. If you live further then 15 min walk to your car should do the trick (or however long you feel like walking). Any excuse to get some lifting in.

@r.c.5827 9 месяцев назад

Yes, I frequently carry a giant log on my shoulder - several times a day, really.

@dennissnyder6330 Год назад

I think this is the worst exercise for your joints... it's very neanderthal

@charliewilliams7280 4 года назад

LIKE YOUR STYLE OF DELIVERY!!! KEEP IT UP SIR, GOOD STUFF

@Voidrunner01 4 года назад

A consideration for suitcase carries; pack your shoulder and activate the lats to keep the weight from banging against your leg. This helps prevent your posture from collapsing and minimizes any leaning. This works even better if you use a heavy kettlebell.

@stockvillain 6 лет назад

In the topic of moving weights across the gym, whenever some lazy slob leaves plates on the bars, I put them where they belong any time I pass. Of course, I make sure the station has actually been abandoned before I do this. Builds a little good will with the staff, too.

@gingercore69 6 лет назад

Do you have any advice on a routine that can be done with just the body and a flat floor?(no pullup bar ir door frame ir whatever) i need to train and literally i only have the walls arround me and a matress on the floor right now... Well, and my celphone with internet, but i doubt that makes much of a difference

@DP-qm6qe 6 лет назад

gingercore69 you can do push up variations for chest, back and shoulders that's what I use to do. You can do squats for legs. And hand stands. Plenty of things.

@gingercore69 6 лет назад

98103485DP i guess so, i was asking what would be a balanced routine tho... To avoid imbalances and overtraining any muscle that is used in many exercises, thanks for answering n.n

@DP-qm6qe 6 лет назад

gingercore69 ah idk that much about imbalances and stuff. Sorry mate.

@GT-td9ni 6 лет назад

gingercore69 if you do a lot of pushups without doing some kind of rear delt exercise you will get rounded shoulders/bad posture so if you can, get a resistance band a look up how to do face pulls, as for legs get some kind of weight like a backpack full with heavy books and bear hug it and do squats,you can also put the backpack on your back and do push-ups which is similar to bench press. Also you could try to find a log or something and do overhead press.

@gingercore69 6 лет назад

neck curls thanks, thats exactly what i was talking about, so... Lets say i do, glute bridges and squats for legs, pushups, handstand pushups for shoulders and chest, i literally have nothing to do pulling motions... Maybe grqbbing my backpack, fill it with whatever and lean over and lift it? At leastcuntil i get some furniture to my new place...

@prisonmike3856 2 года назад

stop buying shirts from the kid's section. 😂

@InYourFaceMoFo 4 года назад

Thankd man, you reminded me of digging out my never used sandbag. Gotta buy some sandpacks now 😊👍

@TheNaturalistShepherd 3 года назад

That's it, I'm going to test this and focus my entire workouts on loaded carries.

@timallenbrown 4 года назад

AKA the Death Stranding workout!

@agerogers9744 Год назад

Cost-ya zoo

@iranpop80slover Год назад

Could I carry my gf on my back around the house as a workout

@malkomalkavian 3 года назад

Such a jolly fellow :)

@clydenolet736 5 лет назад

This is ausome thank you. I tried this today with a 80lb heavy bag strut commando style opposite arm carrying a keg

@michaelstout7955 3 года назад

Is Tesco to the UK as Publix is to Florida?

@CL-ty6wp Год назад

My elbows would rip off before my grip ever went

@jess1987 3 года назад

I love real world/functional and strongman workouts!

@CL-ty6wp Год назад

bloke always sounds derogatory.

@CoffeeManiaTV 4 месяца назад

Just fun to do, carrying logs

@jameswoodall9261 5 лет назад

The different variations are mosts interesting. I'll surely try some.

@boonb1 6 лет назад

Definitely kegs and loading pin are great ways for heavy carries

@kf6pfk 3 месяца назад

Humans have evolved to carry loads. Carrying, Rucking, and some Climbing are the primary functional exercises. Prior to the building of roads and the domestication of animals, we carried everything of value. Ever wonder why we walk on two legs and have two hands? Hint, hint, It lets you carry shit around.

@tangomango2459 6 лет назад

Dude you are looking really good! Starting to get pretty yoked too! I'm new to the channel so I'm kinda sifting through your videos..I've really enjoyed what I've found so far! Keep it up!

@TheBioneer 6 лет назад

Thanks a lot. Yeah I've been back on form lately after a crappy few months. Really glad you're enjoying the content :-)

@EvosBasics 2 года назад

Literally just carried a microwave on my head for 20 minutes yesterday, worked up a good sweat

@CL-ty6wp Год назад

Sandbag carries and sled pulls

@bizzybugseverywhere7801 3 года назад

i do this all day , people pay me to .

@harpermcalpineblack8573 Год назад

Combines the two great commandments: 1. walk, and 2. lift heavy things. It works just about everything. Like rucking.

@dahlrjay63 5 лет назад

5:00 A Challenger Approaches.

@patrickboyle6727 7 месяцев назад

Ricky hatton fought him

@rahulyaji 6 лет назад

A great video. In my opinion, we can carry a hell load of weight without even practicing it. At 120 pounds of bodyweight, (Underweight, I know, given I am 6 feet nothing) I can 'bear- hug - carry' 100 pound sand bag AT LEAST 7 times for a distance of 12 feet. And what shocked me was, I did it in my first try, that too after finishing 5 sets of badminton (doubles).

@Not2Be0utDone 6 лет назад

Rahul Yaji 120 lbs at 6ft? Jesus you’re grossly underweight.

@robrucki6695 5 лет назад

It’s common in India when their idol is Gandhi

@microcolonel 2 года назад

Loaded crouch walking, loaded reverse walking, loaded diagonal crouch walking, loaded strafing, loaded hiking, etc.

@Simpleburger1968 3 месяца назад

I love loaded carries : so many different variations, so many different pieces of equipment. All of them fab !!!

@nvanguy6868 3 года назад

I took a job doing heavy furniture delivery when i was 27 and i was never stronger. I worked with turkish guys who were carpet installers ans they were strong as HELL. Not ‘gym puffy’ strong.

@jordanm8000 6 лет назад

Hey :) thanks for another awesome video. Would you be able to do one on Stu Mittleman's training methods? He's an ultra marathoner, and advocates measuring heart rate and training in different zones to achieve peak performance. Thanks again, looking forward to more awesome content

@TheBioneer 6 лет назад

Thanks a lot, I'll definintely look into that. Sounds very interesting :-)

@Behindtehlulz 6 лет назад

You've been watching hajjime no ippo right? you seen ippo carry all that fishing equipment to the boat everyday and getting jacked like arnold and you thought...., "this would make for an insideful video..." And it was...., i was about to go grocery shopping, but i saw the tittle and thought "Awesome!, lets see if i can build some muscle with 10 kilos of dog food"

@marcelloantoniodreier4795 3 года назад

one simple way grab to buckets with stones and walk for minutes! epic burn! also made some sandbags myself (different sizes & weights) and this is so much fun! Only thing I think...why didn't I start earlier?