Loaded Carries, Sleds, and Functional Strength: A Complete Training Guide

You wake up after a broken night of sleep with tight hips, a stiff lower back, and heavy legs. The morning demands moving heavy toolboxes, dragging gear across wet turf, or carrying awkward loads up a flight of stairs. In those moments, standard barbell lifts in a fixed plane do not tell the whole story of your physical readiness. Real physical capability requires moving external resistance across distance without losing posture or breaking down under fatigue.

Locomotion-based resistance training bridges the gap between conventional gym lifts and real-world physical demands by forcing your body to produce force, stabilize your spine, and control awkward loads while walking, dragging, or crawling.

Functional strength is the ability to produce, absorb, and direct muscular force effectively during relevant physical tasks. Exercises like farmer carries, sled pushes, sandbag cleans, and quadrupedal crawls develop this quality by challenging your grip, trunk stiffness, locomotion mechanics, and work capacity simultaneously. These exercises do not replace primary barbell or machine movements. Instead, they complete your physical foundation by training how you move under load.

Functional strength training is not an all-or-nothing philosophy, and it does not require balancing on unstable surfaces. It is simply resistance training applied to locomotion, multi-planar bracing, and awkward-object handling.

What Is Functional Strength in Modern Resistance Training?

The term functional strength is often misused in fitness marketing. It is frequently presented as a magical category of exercise that automatically outperforms traditional lifting. In scientific strength and conditioning, a movement is only functional relative to a specific physical task or goal.

A barbell back squat is functional for developing maximal vertical knee and hip extension strength. A heavy farmer carry is functional for walking under load while maintaining upright posture and support grip. Neither exercise is universally superior. Each serves a distinct purpose in a complete physical preparation program.

True functional strength reflects several integrated physical qualities:

• The ability to produce high levels of force across multiple joints.
• The capacity to produce force rapidly during acceleration.
• The ability to maintain spinal stiffness and pelvic control while external loads try to bend or twist your torso.
• The coordination required to transfer force through the feet into the ground during locomotion.
• The resilience to repeat forceful efforts without technical breakdown.
• The skill to manage asymmetrical, shifting, or awkward objects that lack standard knurled handles.

Traditional resistance training often isolates movements into single planes of motion with stable, symmetrical implements. This is ideal for targeting specific muscle groups and building maximal force. However, daily life, occupational demands, and military tasks rarely present symmetrical loads with balanced handles. Locomotion-based training requires you to manage momentum, ground contact variations, and shifting centers of mass.

When you evaluate functional movements, you should examine what physical quality is being trained. Building a capable body requires combining traditional strength development with locomotion-based loading. To explore comprehensive frameworks for total-body development, review our resources on strength, fitness, and body composition.

How Do Loaded Carries Build Grip, Trunk Stiffness, and Locomotion?

Loaded carries are among the most practical exercises in strength training. A carry requires you to pick up a load and walk with it over a set distance or time. This creates a unique training stimulus that static standing exercises cannot replicate.

Carry Variations and Their Demands

Different carry variations alter the mechanical stress placed on your upper body, spine, and hips:

• Farmer Carry: Holding heavy loads at your sides in both hands. This allows the heaviest loading and emphasizes support grip, trapezius strength, and bilateral postural control.
• Suitcase Carry: Holding a single load in one hand. This creates an intense anti-lateral flexion demand, forcing the opposite-side obliques and quadratus lumborum to keep the torso vertical.
• Front Carry and Bear-Hug Carry: Holding an implement, such as a heavy sandbag or medicine ball, against the chest. This challenges upper-back thoracic extension, anterior core bracing, and breathing mechanics under compression.
• Zercher Carry: Supporting a barbell or sandbag in the crooks of your elbows. This heavily stresses the biceps, upper back, and anterior core while requiring a strict upright posture.
• Overhead and Waiter Carries: Holding one or two implements directly overhead with locked elbows. This demands exceptional glenohumeral stability, scapular upward rotation, and rib-cage alignment.
• Rack Carry: Supporting kettlebells or dumbbells at the shoulders in the front-rack position. This trains thoracic extension and core stiffness with moderate loads.

The Mechanics of Grip Adaptations

Carries expose your hands and forearms to continuous isometric tension. Grip performance is not a single attribute. It consists of distinct mechanical actions:

• Crush Grip: The forceful closing of your fingers against resistance, such as squeezing a hand gripper.
• Support Grip: The ability to sustain an isometric hold on an object for extended periods, as seen in farmer carries and deadlifts.
• Pinch Grip: Holding an object between your thumb and the tips of your fingers without palm contact.
• Open-Hand Grip: Holding wide or thick implements where your fingers cannot fully wrap around the handle.

Standard farmer carries build support grip endurance. When you increase the handle diameter using thick grips or use smooth, non-knurled implements, you convert the movement into an open-hand grip challenge. Research comparing grip characteristics shows that specific grip demands produce distinct adaptations. For instance, rock climbers demonstrate substantially higher relative finger and pinch grip strength than general resistance-trained individuals because their training specifically stresses the fingertips. For military personnel and everyday lifters, carries provide the broad support-grip capacity needed for dragging equipment, carrying litters, and handling heavy gear.

Trunk Stiffness and Gait Dynamics

When you walk with an external load, each step introduces ground reaction forces that travel up through your kinetic chain. As your feet alternate between stance and swing phases, the load attempts to pull your spine into flexion, extension, rotation, or lateral bending.

Your deep abdominal muscles, obliques, erector spinae, and gluteal complex must co-contract to maintain pelvic and spinal alignment. Electromyography studies frequently show high muscle activation during carries. While surface muscle activation does not automatically guarantee long-term muscle growth, it demonstrates the heavy neuromuscular coordination required to brace while walking.

Carries also alter gait mechanics. As external loads increase, step length tends to shorten, cadence increases, and double-support time lengthens. Research on military load carriage demonstrates that prolonged walking with heavy external mass alters normal joint kinematics and increases stress across the knees, ankles, and lumbar spine. Progressive exposure is essential. Rushing into excessive loads or distances can lead to overuse injuries, back strains, and foot problems.

What Does the Sled Research Say About Force and Speed?

Sled training has transitioned from an unmeasured conditioning drill to one of the most thoroughly researched methods for developing horizontal force and lower-body power. Unlike free-weight squats or deadlifts, which primarily require vertical force production, sled pushes and pulls apply horizontal resistance directly against the ground.

Sled Pushes Versus Sled Drags

The mechanical demands change based on your connection to the sled and your direction of travel:

• Forward Sled Push: You lean into handles at varying angles. This requires high horizontal force production through the calves, quadriceps, and glutes, with isometric stabilizing demands on the shoulders and trunk.
• Forward Sled Pull (Harness): The sled is attached to your waist or chest via a belt or harness. This frees your arms and allows a natural sprint or marching arm action, focusing mechanical effort on hip extension.
• Backward Sled Drag: You face the sled and walk backward. This places continuous mechanical tension on the quadriceps while eliminating the heavy spinal loading seen in back squats.
• Lateral and Crossover Sled Drags: Dragging the sled while moving sideways. This develops hip abductor and adductor strength in the frontal plane.

Backward dragging is especially valuable for building work capacity in the lower body with minimal joint irritation. Because friction-based sled work minimizes the eccentric muscle damage common in high-volume barbell lifts, athletes can often train sleds frequently without experiencing debilitating delayed-onset muscle soreness. For recovery strategies that complement high-frequency sled work, read our resources on recovery and sleep.

Acceleration and Speed Adaptations

Research on resisted sprint training shows clear performance benefits, particularly for initial acceleration. A comprehensive systematic review on resisted sled sprinting found that training with light to very heavy sled loads produced improvements in sprint acceleration ranging from 0.5% to 9.1% across strength-trained athletes.

The underlying mechanism relates to force application angles. Sled pulling allows an athlete to maintain a forward body lean, extending the duration of ground contact and increasing horizontal impulse. Studies show that resisted sled pulling improves early sprint acceleration, whereas unresisted sprinting is more effective for developing upright, maximum-velocity mechanics. A complete athletic program should include both resisted sled pushes or pulls and unresisted running.

Heavy sled pulls also demonstrate acute potentiation effects. Controlled research has shown that performing heavy sled-pull preloads at 75% of body mass can improve subsequent unresisted 15-meter sprint performance when adequate recovery (such as 12 minutes) is provided between efforts. This highlights the high neuromuscular recruitment generated by heavy horizontal resistance.

Understanding Sled Loading Methods

One major issue in sled training is improper load prescription. Sled resistance is determined by friction, surface type, sled design, and athlete mass. Prescribing sled work using simple percentages of body mass does not account for whether the sled is on rubber flooring, turf, concrete, or grass.

The most precise method used in modern sports science is velocity decrement. This measures how much the sled load slows down your unresisted sprint speed:

• Light Resistance (10% to 20% velocity decrement): Focuses on technical sprint mechanics and transition to maximum velocity.
• Moderate Resistance (20% to 35% velocity decrement): Balances power output and sprint posture.
• Heavy Resistance (35% to 50%+ velocity decrement): Maximizes horizontal force production and early acceleration drive.

If you lack velocity-tracking equipment, use consistent surfaces and track your times over fixed distances to monitor progressive overload accurately.

Why Train With Sandbags and Unstable, Awkward Objects?

Rigid barbells and dumbbells are designed for balance. They feature rotating sleeves, knurled grips, and predictable mass distributions that allow you to lift the heaviest possible weight under standardized conditions.

Awkward objects are the exact opposite. Sandbags, water-filled kegs, atlas stones, and heavy medicine balls deform, shift, and pull you out of optimal alignment.

Mechanical Challenges of Shifting Mass

When you lift a heavy sandbag from the floor, the sand shifts inside the shell. This changes the implement's center of mass continuously throughout the lift.

To handle this instability, your body must recruit smaller stabilizing muscles around the shoulder girdle, trunk, and hips. Sandbags also lack narrow handles, forcing you to use open-hand pinching, forearm clamping, or full-body friction to hold the object.

Key movement patterns with awkward objects include:

• Sandbag Ground-to-Shoulder: Lifting a bag dynamically from the floor to one shoulder. This develops explosive hip extension, trunk rotation control, and bracing under asymmetrical loading.
• Bear-Hug Squat: Holding a heavy sandbag tightly against the chest while performing deep squats. This forces thoracic extension and anterior core engagement without placing axial compression directly across the cervical spine.
• Sandbag Shouldering and Walking: Hoisting an unstable object to one shoulder and walking for distance. This combines unilateral shoulder loading with locomotion.
• Rotational Sandbag Throws: Using the hips and torso to accelerate a shifting mass laterally, training transverse-plane power.

What the Research Demonstrates

While sandbag training has deep roots in strength culture, clinical and athletic research has begun validating its specific benefits. In a 12-week controlled study involving older adults with type 2 diabetes and muscle loss, progressive sandbag training produced significant improvements in skeletal muscle mass, sit-to-stand performance, and physical quality-of-life scores compared to control groups. This indicates that awkward, accessible resistance tools can effectively stimulate muscle retention and functional capacity.

In athletic populations, an eight-week sandbag complex intervention in female team-sport athletes produced notable gains in upper-body power, grip strength, and jumping distance. While barbell training remains the standard for absolute maximal force development, awkward-object training provides a practical, robust stimulus for total-body coordination and real-world durability. To see how these methods integrate with broader longevity strategies, check our guides on healthy aging and longevity.

Where Do Crawls and Rope Climbs Fit into Locomotion Training?

Locomotion is not limited to bipedal walking and sprinting. Multi-planar ground-based movement and vertical pulling complete your physical capabilities.

Quadrupedal Crawling Mechanics

Crawling is a developmental movement pattern that requires cross-body coordination between the upper and lower extremities. Variations include the bear crawl, leopard crawl, crab walk, and loaded crawls with a weight vest or light drag.

Crawling provides several distinct training stimuli:

• Contralateral Coordination: The opposite arm and leg move together, reinforcing neurological connections across the anterior and posterior oblique sling systems.
• Shoulder Girdle Stability: The serratus anterior, rotator cuff, and lower trapezius must work isometrically to stabilize the scapulae against bodyweight.
• Wrist and Ankle Mobility: Crawling loads the wrists in extension and the feet in dorsiflexion, building connective tissue tolerance in the lower and upper extremities.
• Trunk Endurance: Keeping the knees hovering just above the ground during a leopard crawl requires continuous anti-extension and anti-rotation bracing without spinal movement.

Crawling should be used as a warm-up, a dynamic core exercise, or a low-impact conditioning interval. It is not an exercise that requires maximal loading.

Rope Climbs and Hanging Strength

Climbing ropes and performing active hangs introduce vertical pulling and intense grip demands. While a farmer carry challenges your support grip with your arms hanging down, rope climbing requires dynamic, multi-directional gripping while pulling your own body mass upward.

Research in climbing physiology shows that supplemental resistance training improves climbing-specific power and grip endurance beyond standard climbing practice alone. Rope climbing requires coordinated hip-locking mechanics, latissimus dorsi pulling power, and high finger-crush force. When you cannot access a climbing rope, towel chin-ups, rope-attachment sled pulls, and thick-bar pull-ups provide similar grip and pulling adaptations.

How Should You Program Carries, Sleds, and Locomotion for Specific Goals?

To build an effective training program, you must match exercise selection, loading, volume, and rest periods to your specific physical objective. ACSM guidelines emphasize that progressive resistance training should prioritize multi-joint movements with structured progression based on clear physiological goals.

Programming for Maximal Strength

When training for maximal strength, loaded carries and sled work should be heavy, short in duration, and paired with full recovery. The goal is maximum tension, not cardiovascular exhaustion.

• Primary Exercises: Heavy farmer carries, heavy Zercher carries, heavy forward sled pushes, and stone or sandbag platform loads.
• Loading: 80% to 100%+ of body weight for bilateral carries; heavy sled resistances that significantly reduce movement velocity.
• Volume: 3 to 5 sets of 10 to 20 meters (or 10 to 20 seconds of continuous work).
• Rest: 2 to 3 minutes between sets to ensure complete neuromuscular recovery.

Programming for Muscle Hypertrophy

Hypertrophy requires sufficient weekly volume, mechanical tension, and moderate metabolic stress. ACSM recommendations suggest approximately 10 weekly sets per muscle group as a general target for muscle growth. Carries and awkward lifts stimulate the upper back, forearms, glutes, and core.

• Primary Exercises: Moderate-load sandbag bear-hug carries, dumbbell suitcase carries, backward sled drags, and sandbag clean-and-presses.
• Loading: Moderate loads that allow 30 to 45 seconds of continuous tension per set.
• Volume: 3 to 4 sets per movement, integrated into standard upper- or lower-body training days.
• Rest: 60 to 90 seconds between sets.

Programming for Power and Acceleration

Power training requires maximum movement velocity and high rate of force development. ACSM power guidelines recommend moderate loading (30% to 70% of 1RM) moved with explosive intent.

• Primary Exercises: Light-to-moderate resisted sled sprints, sandbag shouldering, and explosive medicine-ball scoop tosses.
• Loading: Sled loads producing a 10% to 30% velocity decrement.
• Volume: 4 to 8 repetitions of 10 to 20 meters.
• Rest: 90 to 120 seconds between repetitions to prevent fatigue from altering sprint mechanics.

Programming for Conditioning and Work Capacity

Conditioning sessions train cardiovascular output, lactate buffering, and movement precision under fatigue. These workouts should be structured as repeatable intervals rather than uncontrolled burnouts.

• Primary Exercises: Sled pushes, backward drags, farmer carries, sandbag carries, and bear crawls organized into continuous or interval circuits.
• Structure: 20 to 40 meters per station, with structured work-to-rest ratios (such as 1:1 or 1:2).
• Volume: 3 to 5 total rounds, maintaining consistent pacing across every round.
• Safety Rule: Stop the set immediately if spinal posture collapses or grip fails completely.

For additional structured workouts designed for operational readiness, explore our editorial library on training and performance.

What Progression Frameworks Prevent Injury and Overuse?

Progressing loaded carries and locomotion exercises requires a systematic approach. Adding excessive load or distance too quickly can compromise posture and lead to joint irritation or soft-tissue strains.

The Single-Variable Progression Rule

Only change one training variable at a time:

1. Technique Mastery: Establish stable bracing and smooth footwork with a manageable load.
2. Distance Progression: Increase the carry or drag distance while keeping the load constant (for example, progressing from 4 sets of 20 meters to 4 sets of 30 meters).
3. Load Progression: Increase the resistance by 2% to 10% once the target distance is completed with solid form, consistent with ACSM progression standards.
4. Density Progression: Reduce the rest intervals between sets while keeping load and distance identical.
5. Complexity Progression: Transition from bilateral implements (farmer carry) to unilateral loads (suitcase carry) or shifting objects (sandbag).
6. Terrain Progression: Move from flat gym floors to turf, grass, slight inclines, or uneven outdoor surfaces.

Load Carriage Risks and Overuse Patterns

Military research on load carriage highlights the injury patterns associated with carrying heavy mass over distance. The most frequent issues include:

• Foot Blisters: Accounting for over 70% of reported load carriage injuries in military reviews, caused by frictional shear forces and moisture.
• Lumbar Spine and Neck Strains: Caused by compensatory forward trunk lean when carrying heavy anterior or posterior loads.
• Lower-Extremity Stress Reactions: Increased ground reaction forces can cause bone stress in the metatarsals and tibia if volume increases rapidly.
• Nerve Compression: Shoulder straps from heavy packs or awkward front carries can compress the brachial plexus, leading to numbness or weakness in the hands.

To minimize these risks, build your training volume gradually. Wear supportive footwear, maintain upright posture, and avoid suddenly adding heavy ruck marches or carries without proper physical preparation.

How Can You Individualize Locomotion Training for Common Limitations?

Every lifter carries a unique injury history and structural profile. Locomotion exercises can be easily modified to accommodate specific joint limitations.

Managing Lower-Back Discomfort

If you experience lower-back stiffness, heavy axial loading from barbells can sometimes be irritating.

• Modifications: Use moderate-load farmer carries with trap bars, which allow a neutral grip and reduce shear forces on the lumbar spine.
• Sled Alternative: Backward sled drags are ideal because they load the lower body without placing compressive loads on the spine.
• Caution: Avoid heavy single-arm suitcase carries or uneven carries until spinal tolerance improves. If back pain radiates into the legs or causes weakness, seek evaluation from a qualified healthcare professional.

Managing Shoulder Limitations

Overhead carries require substantial thoracic extension and upward scapular rotation. If you have impingement, rotator cuff strains, or limited mobility, overhead work may cause discomfort.

• Modifications: Replace overhead carries with rack carries, Zercher carries, or waist-height farmer walks.
• Progression: Reintroduce overhead work gradually using single-arm kettlebell waiter walks with light loads once active range of motion is restored.

Managing Wrist and Hand Sensitivity

Quadrupedal crawls place the wrists in deep extension under body weight. Lifters with carpal tunnel syndrome, arthritis, or prior wrist fractures may find this uncomfortable.

• Modifications: Perform crawls resting on your forearms or holding neutral-grip push-up handles.
• Carry Alternative: If finger crush grip is limited by tendonitis, use forearm-supported Zercher carries or harness-connected sled drags to train the lower body without gripping handles.

Adjustments for Older Adults and Beginners

Older adults and novices should focus on balance, joint stability, and foundational strength. Begin with bilateral farmer carries using dumbbells at 15% to 25% of body weight per hand for short distances (15 to 20 meters). This builds hip stability and grip without overloading connective tissues. To read more about preserving physical capability throughout your life, view our healthy aging resources.

What Do Concrete Training Templates Look Like Across Real-World Scenarios?

Here are five practical, goal-directed training templates showing how to integrate carries, sleds, and awkward objects into structured routines.

Case 1: The General Strength Trainee

Objective: Add functional grip and trunk endurance without compromising main barbell lifts.

• Schedule: Performed at the end of standard lower-body training days twice per week.
• Exercise 1: Trap-Bar Farmer Carry: 4 sets of 30 meters with 70% of body weight total load. Rest 90 seconds.
• Exercise 2: Backward Sled Drag: 3 sets of 25 meters with moderate resistance. Rest 60 seconds.
• Execution Note: Focus on tall posture, packed shoulders, and smooth, controlled steps.

Case 2: The Field-Sport Athlete

Objective: Develop initial acceleration, horizontal force production, and multi-directional stability.

• Schedule: Performed on speed and power days before technical drills.
• Exercise 1: Resisted Sled Sprint (Harness Pull): 5 sets of 15 meters at a 20% velocity decrement. Rest 2 minutes.
• Exercise 2: Unresisted Sprints: 4 sets of 20 meters at maximal effort. Rest 2 minutes.
• Exercise 3: Single-Arm Dumbbell Suitcase Carry: 3 sets of 20 meters per side. Rest 60 seconds.

Case 3: The Occupational and Tactical Lifter

Objective: Prepare for gear carriage, awkward lifting, and sustained work capacity under fatigue.

• Schedule: Dedicated conditioning day once per week.
• Circuit Format: 4 rounds with 2 minutes of rest between rounds. * Sandbag Clean and Bear-Hug Carry: 40 meters (moderate-heavy bag). * Forward Sled Push: 25 meters (moderate load). * Bear Crawl: 15 meters (controlled tempo). * Farmer Carry: 40 meters (heavy dumbbells or kettlebells).
• Execution Note: Pace the circuit to maintain technical control and unbroken carries across all rounds.

Case 4: The Grip-Limited Trainee

Objective: Overcome support-grip failure on deadlifts and pull-ups while building forearm mass.

• Schedule: Added to upper-body training sessions twice per week.
• Exercise 1: Thick-Grip Dumbbell Farmer Carry: 4 sets of 20 meters. Rest 90 seconds.
• Exercise 2: Timed Bar Hang: 3 sets of maximum duration with active scapular retraction. Rest 90 seconds.
• Exercise 3: Plate Pinch Hold: 3 sets of 20 to 30 seconds per hand. Rest 60 seconds.

Case 5: The Minimal-Equipment Home Trainee

Objective: Build full-body strength and conditioning using basic, portable equipment.

• Schedule: Three full-body sessions per week.
• Exercise 1: Heavy Sandbag Ground-to-Shoulder: 4 sets of 3 repetitions per side. Rest 90 seconds.
• Exercise 2: Sandbag Bear-Hug Squats: 3 sets of 8 to 12 repetitions. Rest 90 seconds.
• Exercise 3: Ruck or Loaded Backpack Walk: 20 minutes at a brisk pace on uneven terrain or rolling hills.

For a broader collection of evidence-led programs and health articles, visit our central BattleVet resources library.

Medical Disclaimer

This article is for educational purposes only and should not be taken as medical advice, physical therapy diagnosis, or individual exercise prescription. Always consult with a qualified healthcare professional or certified strength and conditioning specialist before beginning any new high-intensity training program, especially if you have a history of cardiovascular disease, spinal disc pathology, or joint injuries.

Frequently Asked Questions

Can loaded carries replace barbell squats and deadlifts?

Loaded carries do not completely replace bilateral squats and deadlifts for building absolute maximal lower-body strength. A farmer carry provides excellent isometric core and upper-body loading with dynamic hip stabilization, but it lacks the deep knee and hip flexion ranges of motion required for maximum leg hypertrophy and force production. Carries should be used to complement, rather than eliminate, primary compound lifts.

How often should I perform sled pushes and drags each week?

Most lifters can perform sled work two to four times per week depending on the intensity and objective. Because friction sleds involve minimal eccentric muscle action, they cause significantly less muscle damage and soreness than heavy barbell lifts. Light-to-moderate sled work can be used frequently for conditioning, active recovery, or knee rehabilitation, while heavy acceleration sled training requires more recovery between sessions.

Are sandbags better for functional strength than dumbbells?

Sandbags are not universally better than dumbbells, but they offer a different physical stimulus. Dumbbells allow precise load increments, balanced handling, and higher isolated muscle loading. Sandbags provide shifting, awkward resistance that requires open-hand grip strength, full-body bracing, and multi-planar stabilization. Combining both tools provides the best balance of absolute strength and real-world movement capability.

What should I do if my lower back hurts during suitcase carries?

If your lower back hurts during suitcase carries, first reduce the load and verify your posture in a mirror. Your torso should remain strictly vertical without leaning away from or toward the weight. If pain persists, switch to bilateral farmer carries, which distribute the load evenly across both sides of the pelvis, or replace carries temporarily with backward sled drags until core stiffness and spinal comfort improve.

Sources

1. American College of Sports Medicine Position Stand on Progression Models in Resistance Training for Healthy Adults
2. Resistance Training Prescription for Muscle Hypertrophy and Strength: ACSM Updates
3. ACSM Updated Guidelines on Exercise Prescription for Strength and Power
4. A Systematic Review of Resisted Sled Sprint Training on Acceleration and Speed
5. The Effects of Resisted Sled Sprinting on Acceleration Performance and Sprint Kinematics
6. Load-Velocity Relationship in Resisted Sled Sprinting
7. Effects of Progressive Sandbag Training on Body Composition and Physical Function
8. Specific Strength and Finger-Grip Adaptations in Resistance-Trained Individuals and Climbers