Long Distance Carries
Long-Distance Carries: Strength That Lasts
If you’ve watched strongman competitions, you’ve seen pick-and-carry events—farmer’s handles, yokes, frames, stones, sandbags, and more. Most of the time, those events run between 50 and 100 feet. That’s how I trained for years: pick a weight, finish that short distance, add more weight next time.
It never crossed my mind to lower the weight and go farther.
I’m not talking about adding a few extra feet. I’m talking about 100-yard carries—more than a football field. When I started training this way, I had to strip the weight down to an empty frame and simply get used to the strain in my forearms. If you want your forearms to feel like Popeye’s look, carry a loaded frame for 100 yards without setting it down.
Resting between sets is simple: set the weight down, walk 200 yards, pick it up again. Five to six trips is enough to challenge anyone. Once your grip can handle the workload, increase weight slowly. There’s no rush. Long-distance carrying builds strength differently—more tension, more time under load, and more mental discipline.
I don’t expect strongman contests to switch to 100-yard carries, but training this way builds the forearms, grip, traps, upper back, legs, lungs, and heart in a way short carries cannot. And never use straps. Straps take your grip out of the work. You earn grip strength by forcing your hands to hold on when everything in you wants to drop the weight.
After I stopped strongman competition, I started adding these long distances into training. They quickly became my favorite events. Many people can pick something up and set it down. Some can carry for 50 or 100 feet. But carrying a heavy object 100 yards without dropping it—that sets you apart. Not for the sake of being different, but for the sake of progress.
Training Like Our Ancestors
Before gyms, we trained on farms, in forests, and for battle. A farmer didn’t load up a barbell; he loaded up his life. He carried tools, feed, game, logs, or stones from one place to another. He didn’t get to stop just because he was tired. The sooner he got home, the stronger and more capable he was.
Long-distance carries bring that back. They create tremendous muscle growth from isometric tension in the upper body while hammering the lower body step after step. And the longer the distance, the louder the internal voice becomes.
Just like running, long carries give you time to negotiate with yourself. You start thinking about setting the weight down. Your body begs for the easy way. The best way to win that argument is to remember the times you finished something hard. Remind yourself who you are.
If you like visualization, picture your ancestors doing the same work. In battle preparation or survival, there was no: I’m tired, I need a break. There was only: we have a job to do.
How to Approach Long-Distance Carries
It doesn’t matter what you pick up—just start.
Begin with a weight you can carry 100 yards without dropping.
Perform 5–6 trips.
Rest by walking 200 yards between attempts.
Add weight slowly when all sets are unbroken.
Every 4th week, reduce weight by 50% and cut the volume in half.
This keeps progress moving without beating your nervous system into the ground.
Implements to Rotate
Changing tools exposes weaknesses and prevents adaptation.
ImplementBenefitFarmer’s HandlesPure grip, traps, footworkSandbagsBrutal bracing, upper-back tensionKegShifting load demands balanceTrap Bar / FrameHeavier loading, grip tortureStonesReal-world strength, awkward leverageLogs / TimberStability and coordination
Mix them weekly or run one implement for several weeks before switching.
12-Week Long-Distance Carry Program
Training Frequency: 2 days per week
Goal: Build grip, legs, lungs, posture, and mental toughness
Progression: Add weight only if all sets are completed unbroken
Weeks 1–3 — Base Building
Focus: technique, breathing, posture, unbroken carries
Day 1 – Farmer’s Handles
100 yards × 5 sets
Light-moderate weight
Rest: walk 200 yards
Day 2 – Sandbag or Keg Carry
100 yards × 5 sets
Hug tight, chest up
Rest: walk 200 yards
Goal: Finish every set without putting the weight down.
If successful for all three weeks, increase weight 5–10 lbs per handle/bag.
Week 4 — Deload
100 yards × 3 sets
50% of previous week’s load
Half the total volume
Smooth footwork, fast pace
Weeks 5–7 — Strength Endurance
Introduce heavier loading and longer sessions.
Day 1 – Heavy Frame or Trap Bar Carry
80–100 yards × 6 sets
Heavier than Weeks 1–3
Try to finish faster week to week
Day 2 – Mixed Implement Circuit
100-yard sandbag
100-yard farmer’s handles
100-yard keg
No set-downs between implements
Rest 3–4 minutes
Complete 3 total rounds
If all rounds are unbroken for two straight weeks, increase weight in Week 7.
Week 8 — Deload
100 yards × 3 sets
50% of Week 7 weight
Half the total sets
This restores grip, joints, and nervous system.
Weeks 9–11 — Max Output Phase
You’ve built capacity; now push limits.
Day 1 – Max Distance Day
Choose a weight you can normally carry 150–200 feet
Carry as far as possible, unbroken
3 attempts
Rest fully between sets
Track your longest run each week and try to beat it.
Day 2 – Speed & Volume
60–80 yards × 8 sets
Moderate weight
Record total session time and improve weekly
If all sets are under control and unbroken, add weight Week 11.
Week 12 — Test Week
Pick your favorite implement.
Goal:
100 yards — ONE UNBROKEN MAX WEIGHT CARRY
Warm up thoroughly. No straps. No drops.
Finish the distance and you have earned every bit of it.
Extra Ways to Progress
Increase distance before increasing weight
Reduce rest time
Add rounds
Perform carries on hills or uneven ground
Time-based challenges (ex: max distance in 90 seconds)
Try “no set-down” rules for entire sessions
Final Thoughts
Long-distance carries are simple, brutal, and honest. They build strength that doesn’t leave you when the reps end. Grip, lungs, legs, back, and mind all work together. It’s the kind of training our ancestors lived by—not for sport, but survival.
Pick it up. Hold on. Walk farther than you want to.
You’ll learn a lot about your body, and even more about your mind