100m Farmer's Carry

The 100 m Farmer's Carry is a bodyweight walking drill. It trains conditioning and the ability to stay tall and stable while you move. You will practice bracing your torso, keeping your shoulders set, and walking with controlled steps for the full distance.

Stand tall with your feet under your hips. Let your arms hang naturally at your sides, hands in loose fists or relaxed. Pull your shoulder blades gently back and down, stack your ribs over your pelvis, and look straight ahead. Brace your midsection as if someone is about to tap you in the stomach.

Begin walking forward. Take short, quick steps and land softly on the middle of each foot. Keep your torso upright and your head facing forward. Let your arms stay close to your sides without swinging wildly. Walk the full 100 m at a steady pace, then slow to a controlled stop.

Breathe steadily through your nose and mouth while keeping your core gently engaged. Avoid holding your breath for long stretches. To make it easier, shorten the distance and build up over time. To make it harder, slow your pace so each step is more deliberate, or add distance if you have space.

Fault: Your lower back arches and your ribs flare out. Fix: Exhale fully, draw your ribs down, and keep your tailbone relaxed so your torso stays stacked.

Fault: Your shoulders roll forward or slump. Fix: Pull your shoulder blades slightly back and down, and imagine a string lifting the top of your head.

Fault: You overstride or land hard on your heels. Fix: Take shorter, quicker steps and land softly under your hips.

Fault: You hold your breath the whole way. Fix: Use a steady in-and-out breath rhythm while keeping your abs lightly braced.