A Colorado Mountain Holiday Adventure
This past weekend, Jess and I set forth in the Colorado mountains on our annual Christmas Tree hunt. While there was less snow than usual, the cold certainly was still present. Donning our gaiters and crampons to traverse the mountain side, along with the help of our dog, we were able to successfully find our perfect tree.
The search all over the mountain side is certainly the most fun part, followed by cutting it down, but then comes the hard work… hauling the tree back to the car. When we think about strength, we often picture big lifts—squats, deadlifts, bench presses—but one of the most functional tools in your training arsenal is often overlooked and I am reminded of the value every tree hunt: loaded carries.
Loaded carries mimic the demands of a number of real-world movements—whether hiking up a mountain with a backpack full of gear, hauling firewood, or scrambling over rocky terrain. They strengthen your grip, trunk, shoulders, and legs, while improving posture and stability— the same qualities we value on any solid Colorado mountain adventure.
Every loaded carry is a little different and facilitates different qualities. Here’s a few of our favorites:
1) Farmers Carry
Hold a weight in each hand at your sides and walk with controlled posture. Great for working the trunk symmetrically and what we call axial loading along the spine.
2) Overhead Carry
Press a dumbbell or kettlebell overhead and walk while keeping your torso tight. Big cue here is PRESS TO THE CEILING. Great for posture, shoulder stability, and upper back work.
3) Rack Carries
Hold a kettlebell or dumbbell at chest height by your sternum. My personal favorite for postural and trunk strengthening. Let me tell you, the heavier this gets, the hard it is to breath but we persist!
4) Suitcase Carries
Carry a single weight in one hand, like a suitcase, and walk. Challenges lateral trunk stability asymmetrically which prepares us for a number of outdoor activities.
Key to Success: Start with a manageable weight, focus on posture and control, and gradually increase the load and potential distance. Even short carries of 20–30 seconds can yield big functional strength improvements.
At Tundra Performance and Physical Therapy, we love to incorporate loaded carries into our rehab and performance programs to safely build the strength you need to move confidently. On the trails, mountains, and anywhere life takes you.
Ready to rehab and train the movements that matter most to your outdoor adventures? Schedule an evaluation with us and we’ll build a program tailored to you and your goals.
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