Strategies for Stronger Front Carries Shared by Strongman Mitchell Hooper
“Essentially Leg Curls,” Says Hooper Regarding Any Front Carry Exercise.
Competitive strongman competitions commonly feature medley events, which are a fundamental part of the contests. These events can be seen in popular competitions such as the World’s Strongest Man (WSM), World’s Ultimate Strongman (WUS), Rogue Strongman Invitational, or various shows on the Giants Live circuit. It is almost certain that some form of medley event will be included in the event structure.
On February 15, 2023, Mitchell Hooper, the champion of the 2023 Australia’s Strongest International competition, continued his educational seminar series on his YouTube channel. In this particular session, he provided tips on improving sandbag front carries, which he believes are key takeaways for any loading medley. You can check out the video below for more information.
Understanding the Basics of Strongman Medleys
Strongman medleys typically fall under three categories: a loading medley, a carry-and-drag medley, or a yoke walk with another movement. In a loading medley, competitors race to carry a handful of heavy objects across a course and place them onto a platform in the shortest time possible.
In a carry-and-drag medley, athletes start with a carry of some sort, such as a sandbag or farmer’s carry, and then move onto dragging a heavy chain or anchor. Occasionally, the drag portion may be substituted with activities such as tire flips or wheelbarrow walks, but the goal is still to finish with the fastest time.
If a yoke walk is included in a medley, it is paired with another discipline as an A plus B event structure. For example, at the 2022 Rogue Invitational, the yoke walk was combined with a log press. Competitors carried the yoke down a course and then attempted three log lifts of a fixed weight as quickly as possible.
A Comprehensive Guide to Front Carries for Strongman Competitions
According to Hooper, when an athlete carries an implement, such as a sandbag or a Husafell stone, in a bear hug, they are essentially performing leg curls repeatedly. If their hamstrings tire out, they will not be able to continue.
For sandbag carries, the first step is to shuffle all the sand to the bottom before lifting it to prevent weight from shifting. When holding the sandbag, the heaviest part should be at the bottom of the grip. During a front carry, the sandbag should be positioned high on the chest to avoid knocking against the quads and causing unnecessary strain on the lower back. Carrying it over the abdomen can make it difficult to breathe, while carrying it high on the chest can reduce pressure on the lower back and prevent leg disruptions while walking.
When completing a medley with a wheelbarrow, the load should be positioned over the axle, as far away from the athlete as possible, to provide optimal leverage and move heavy loads efficiently. The arms should remain straight while holding the wheelbarrow’s handles to avoid placing unwanted stress on the biceps.
Featured image: @mitchellhooper on Instagram