289: Carry Heavy, Get Strong: The Most Underrated Exercise for Real-World Strength

The Low Carb Hustle Podcast

Nate Palmer

Health, Self-improvement, Keto, Fitness, Health & Fitness, Femaleweightloss, Diet, Education, Intermittentfasting, Nutrition, Loseweight, Weightloss, Paleo, Carnivore, Lowcarb, Fasting, Exercise, Ketogenicdiet, How To, Ketogenic, Womenshealth

5 • 1K Ratings

🗓️ 31 March 2025

⏱️ 17 minutes

🔗️ Recording | iTunes | RSS

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Summary

Why Loaded Carries Torch Fat, Fix Your Posture, and Predict How Long You’ll Live

To get leaner and live longer go to: https://milliondollarbodylabs.com/

If you’re a busy dad or entrepreneur looking to get leaner, stronger, and harder to kill—without wasting time—this is the episode for you. Today, Nate breaks down one of the most powerful and underrated exercises in the gym: loaded carries. Whether it’s farmer’s carries, suitcase carries, or front rack walks, these simple movements deliver massive returns in grip strength, posture, fat loss, and real-world functional strength.

Backed by science and real-life examples, you’ll discover how loaded carries boost metabolism, improve cardiovascular conditioning, and protect your joints while building full-body stability. Nate dives into a powerful study showing the link between grip strength and longevity—plus 6 more research-backed reasons why every man over 30 should be doing loaded carries every week. This episode gives you specific benchmarks, programming tips, and a strength scale to measure your progress.

By the end of the episode, you’ll know exactly how to incorporate carries into your training—and you’ll be challenged to test your own dad-strength by carrying 50% of your bodyweight per hand for 60 seconds. Tag Nate on Instagram with your results and take one step closer to becoming leaner, more capable, and built for life outside the gym.

Transcript

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0:00.0	You ever try to carry four grocery bags, a toddler, your kid's scooter, all the way across
0:07.2	the driveway, barefoot, and you feel like your spine is about to take a permanent vacation?
0:11.6	Well, that's real life.
0:13.2	That's a loaded carry.
0:14.5	That's what we're going to dive into today's episode.
0:16.7	We want to talk a little bit about how you can make these a transformative exercise within your
0:21.0	training and how you can use something like this to actually get leaner, live longer,
0:26.8	build grip strength, build energy, and increase your metabolism.
0:30.1	You're listening to Get Leener and Live Longer with Nate Palmer.
0:33.4	That's a new podcast name.
0:34.7	It's the show for busy people who want to maximize their energy, burn fat, and build a body that feels as good as it looks. I'm your host, Nate Palmer.
0:41.3	I've been a coach since 2008, and I believe that looking great and feeling unstoppable does not
0:44.6	require hours in the gym or giving up all the foods that you love. This shows where I share real
0:48.9	life strategies to help you get lean or live longer and unlock your million dollar body, one habit, one meal, and one workout at a time.
0:55.2	So if you're ready to cut through the noise, take control of your health, and finally feel
0:58.0	like a high performer again, let's dive into some loaded carries.
1:02.8	Today I want to talk about one of the most underrated strength movements in the gym,
1:06.6	loaded carries.
1:07.2	And if this was 10 years ago, you might not even heard of these. I think we're
1:10.8	getting better as a society of seeing more of these, actually seeing people program them into
1:15.6	their workouts, seeing people walk around with heavy dumbbells. And if you have seen that and you're
1:19.1	like, what are they doing? That's what it is. So very cool. I'm going to share why they matter,
	...

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