Why Squat and Carry is Essential for Combat Athletes
In the high-intensity world of mixed martial arts (MMA), boxing, Muay Thai, Brazilian Jiu-Jitsu (BJJ), and wrestling, conditioning drills that mimic the chaos of a fight are invaluable. The squat and carry stands out as one of the most effective exercises for developing full-body strength, grip endurance, and metabolic conditioning. This drill combines a deep squat—targeting your legs, glutes, and posterior chain—with a loaded carry, which challenges your core, shoulders, and grip under fatigue.
Fighters like those in the UFC or ONE Championship often rely on such functional movements to prepare for the unpredictable demands of grappling, striking, and scrambling. Unlike isolated gym exercises, squat and carry replicates real-world fight scenarios: explosive power from the ground followed by maintaining control while moving with an opponent. Regular incorporation can enhance your gas tank, reduce injury risk, and improve overall explosiveness.
Key Benefits for MMA, Boxing, and Beyond
- Grip Strength Supremacy: Holding heavy, awkward loads for extended periods forges an iron grip, crucial for clinch work in Muay Thai, controlling opponents in BJJ, or securing punches in boxing.
- Core and Postural Stability: The carry phase demands anti-rotational strength, perfect for absorbing body shots or defending takedowns.
- Leg Power and Endurance: Deep squats build the quads, hamstrings, and glutes needed for explosive takedowns, kicks, and footwork.
- Cardiovascular Conditioning: High-rep sets spike your heart rate, simulating rounds of sparring without the impact.
- Functional Carryover: Directly translates to wrestling shots, cage control, and transitioning positions under load.
How to Perform the Squat and Carry: Step-by-Step Guide
Mastering proper form prevents injury and maximizes gains. Start light to groove the pattern, then progress to heavier loads. You'll need access to kettlebells, sandbags, dumbbells, or a trap bar—items readily available at premium MMA retailers like Apollo MMA.
1. Setup: Select a load that's challenging but allows 20-30 seconds of carry (e.g., 50-70% of your bodyweight for beginners). Position it between your feet, centered for balance.
2. Squat Down: Hinge at the hips, bend knees, and descend into a full squat. Keep your chest up, back flat, and elbows tight to the load. Heels stay planted.
3. Explode Up: Drive through your heels, fully extending hips and knees. Use leg power to hoist the load to a standing position, engaging your lats to secure it against your chest or torso.
4. Carry Phase: With a braced core (like preparing for a punch), walk 20-40 meters forward. Maintain short, powerful steps; avoid leaning or shuffling. Keep shoulders packed and gaze forward.
5. Return and Repeat: Squat to place the load down controlled, rest 10-20 seconds, then repeat for 4-6 rounds per set.
Pro Tip: Breathe deeply—inhale on the squat, exhale during the carry. Film yourself to check for form breakdowns like rounded backs or forward head posture.
Variations to Keep Your Training Fresh and Fight-Specific
To target weaknesses and prevent plateaus, rotate these progressions. Each adapts the drill for different combat sports emphases.
1. Double Kettlebell Squat and Carry
Ideal for MMA strikers. Hold two kettlebells in the rack position (at shoulder height). This hammers shoulder stability for punch combos and clinches.- Distance: 20m carries.
- Sets/Reps: 5 rounds.
2. Single-Arm Sandbag Squat and Carry
Mimics one-sided grappling loads in BJJ or wrestling. The offset weight crushes obliques and improves rotational power.- Advanced Twist: Switch arms midway to build unilateral strength.
- Muay Thai Application: Enhances knee strike power from odd angles.
3. Yoke Walk Squat and Carry
Using a yoke bar (or DIY with a loaded barbell), squat to unrack and carry. Builds the upright posture needed for boxing footwork under fire.- Load: 80-100% bodyweight.
- Focus: Perfect for wrestlers simulating opponent weight on shoulders.
4. Overhead Squat and Carry
For elite fighters: Press the load overhead post-squat. Skyrockets shoulder endurance for high guards in kickboxing.- Caution: Requires mobility; start with PVC pipe.
5. Farmer's Carry Squat Variation
Hold heavy dumbbells or kettlebells at sides after squatting. Emphasizes trap strength for collar ties in MMA.Programming Example for Weekly Integration:
| Day | Workout Focus | Sets x Distance |
|-----|---------------|-----------------|
| Monday (Strength) | Double KB | 4 x 40m |
| Wednesday (Conditioning) | Single-Arm Sandbag | 6 x 20m |
| Friday (MetCon) | Yoke + Farmer's | 5 x 30m |
Pair with shadowboxing or sprawls for hybrid sessions. Beginners: 3x/week, 10-15 min. Advanced: Daily finishers.
Essential Gear for Safe and Effective Squat and Carry Training
Quality equipment ensures longevity and performance. Invest in versatile, durable items from trusted manufacturers.
- Sandbags or Water Bags: Unstable loads build stabilizer muscles. Fill to 20-100kg for progression.
- Kettlebells: Competition-style (Hayabusa, RDX, or Dragon Door) for rack carries.
- Trap/Yoke Bars: Elite Sports or custom builds for heavy loads.
- Apparel: No-grip rash guards (Scramble, Venum) prevent slips; compression shorts (Tatami, Hyperfly) for support. Weightlifting shoes (Adidas, Nike) for squat stability.
Maintenance Tip: Check bags for leaks; chalk up for grip. At Apollo MMA, browse our collection for top-tier kettlebells and bags tailored for fighters.
Common Mistakes and How to Fix Them
- Poor Squat Depth: Limits glute activation. Drill: Pause squats.
- Grip Fatigue Too Early: Weak forearms? Add dead hangs.
- Core Collapse: Practice planks with rotation.
- Rushing the Carry: Focus on tension; slow is strong.
Real-World Applications in Combat Sports
Pro fighters swear by this: Imagine Jon Jones using carries for clinch dominance or Khabib for takedown chains. In the gym, superset with pad work for boxing or roll after for BJJ. Track progress: Time your carries or add weight weekly.
Incorporate squat and carry to forge an unbreakable engine. Whether prepping for amateur bouts or pro camps, this drill delivers fight-tested results. Gear up at Apollo MMA and start carrying your way to victory.
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