Stronger Core, Stronger Melbourne: The EZMUSCLE Method Guide to Loaded Carries
Why your core matters in real life
A stronger core changes how you move through Melbourne life. It supports posture when you sit on the commute, protects your back when you lift at work, steadies you on stairs at the MCG, and makes everyday tasks like carrying shopping feel lighter. When your core is undertrained, you are more likely to feel neck tightness, achy hips, or a stiff lower back. Build it the right way and you get better posture, better balance, and better strength across every lift.
The EZMUSCLE Method in one glance
Our system teaches you to create tension and alignment before every rep and step.
Breathe
Brace
Align
Load
You will hear us cue rib position, pelvis control, and foot pressure so you can stack the spine, set the hips, and keep tension through the entire movement. This is the difference between a core that only looks good and a core that performs when you carry, rotate, sprint, or press.
Why loaded carries belong in every Melbourne program
Loaded carries are walk and hold drills that teach your body to stay tall and solid under a moving load. They train the abs, obliques, lower back, hips, and shoulders together. They also transfer directly to life in Melbourne since you often carry things while moving. Think pram, work bag, camera kit, cricket gear, boxes during a move, and yes those giant Bunnings plants.
The three carries we coach most
Start with a weight that lets you keep perfect posture. Think tall through the crown of the head, ribs stacked over the pelvis, feet straight, steps under control, eyes forward.
Farmer Carry
Hold a dumbbell or kettlebell in each hand by your sides. Walk with quiet feet for 30 to 60 seconds. Rest 30 seconds. Repeat for two to three sets. To progress, extend the walk or increase the load.
Cross Body Carry
One arm reaches straight overhead or stays at shoulder height. The other hand carries down at the side. Walk 30 to 45 seconds, rest 30 seconds, then switch arms. Two to three sets. Expect your midline to work harder because of the offset load.
Suitcase Carry
One heavy weight in one hand, the other hand empty. Walk 30 to 45 seconds, rest 30 seconds, then switch hands. Two to three sets. Do not lean into the weight. Stay tall and level through the hips and ribs.
EZMUSCLE coaching cues that upgrade all three
Inhale through the nose to widen the ribs.
Exhale and brace as if someone is about to tap your abs.
Keep the chin slightly tucked so the neck stays long.
Grip the floor with your big toe and heel for stable steps.
Move slow and smooth. Quality steps beat rushed distance.
How we build your week
You can use carries as a primer before heavy lifts or as a finisher to teach posture under fatigue.
Option one, primer
Carry for three sets before squats or presses. Your lifts feel more stable, and your brace locks in.
Option two, finisher
Carry for three to five sets at the end. Keep the core switched on while you are tired to increase resilience.
Frequency
Two or three sessions per week works for most clients. We adjust based on your scan, your sport, and your schedule.
Melbourne specific setups
Studios
Roxburgh Park HQ turf lane, Cremorne studio track, and Epping floor markers let us measure distance and progress precisely.
Mobile training
We set cones in local parks or ovals and use distance landmarks that are easy to repeat. Quiet sections along the Yarra, the Merri Creek paths, and your local oval all work well.
Home and apartment gyms
If space is tight, we build in place carries and tempo holds. We can also use water jugs or a heavy backpack if equipment is limited.
Where the EZBack Pro fits
The EZBack Pro is our posture support tool for pressing and rowing setups. We use it to teach rib and pelvis alignment, then carry that same alignment into your walk and hold work. The result is consistent bracing from bench to floor, better symmetry, and less strain through the lower back.
Progressions we use inside programs
Extend the walk from 30 seconds to 60 to 90 seconds.
Add distance targets that you can retest.
Increase load while keeping posture perfect.
Move from symmetrical loads to offset loads for more anti tilt work.
Add turns, figure eights, and slight inclines when you are ready.
Who benefits
New lifters who need posture and confidence
Busy professionals who want real world strength
Parents who carry kids and groceries
Athletes who need trunk control under speed and contact
Older adults who want better balance and fewer stumbles
Safety and form checks
If pain appears, we stop and adjust immediately. Numbness, sharp joint pain, or a pinch in the low back is a red flag. Your coach will scale the load, shorten the walk, or change the carry so the core does the work and your joints stay happy.
Book in Melbourne
Studios in Roxburgh Park, Cremorne, and Epping. Mobile training across the northern suburbs and the CBD fringe. Start with a body composition scan, a movement screen, and clear baselines so progress is measurable.
• Book your scan
Body Composition Scan Melbourne
https://www.ezmuscle.com/body-composition-scan-melbourne
• Prefer us to come to you
Mobile Personal Training Melbourne
https://www.ezmuscle.com/services/mobile-personal-training
• Train at a studio
Roxburgh Park HQ, Cremorne studio, Epping studio
Message us for current availability
Voice search Q and A for locals
Where can I do loaded carries near me in Melbourne
Any EZMUSCLE studio works. For mobile sessions we set up on your closest oval or park with clear distance markers.
What weights do I need at home for loaded carries
A pair of dumbbells or kettlebells is ideal. A heavy backpack or two grocery bags can work when starting out.
How often should I train core with carries
Two or three sessions a week is enough for most people. We place them before or after your main lifts.
Can you coach me at work or at a hotel
Yes. We run mobile sessions across the city and set up safe movement zones in limited spaces.
Do you offer a results guarantee
Yes. If you follow your program and attend your reassessments, we guarantee measurable progress or we continue the work inside the agreed timeline at no extra coaching fee.
