Strength

Farmer's Carry

by Jace

Walking under load asks the grip, the upper back and the whole trunk to work together — very close to carrying real things in real life.

How to do it

  1. Pick up a dumbbell in each hand by hinging at the hips, not by rounding the back.
  2. Stand tall, shoulders down, and walk a clear path with short controlled steps.
  3. Keep the ribs stacked over the hips and keep breathing — no leaning back, no held breath.
  4. Set the weights down the same way you picked them up, clear of your feet.
Suitcase CarryAbs · Beginner · 4 × 30 sDead HangForearms · Beginner · 3 × 20 sFinger Tendon GlideForearms · Beginner · 2 × 8Wrist CirclesForearms · Beginner · 1 × 30 sWrist Extensor StretchForearms · Beginner · 2 × 20 sWrist Flexor StretchForearms · Beginner · 2 × 20 s

Do it with a coach

In Sport AI this move is part of short workouts that Kaira and Jace lead set by set. Free.

Farmer's Carry — how to do it, muscles worked · Sport AI