Farmer's Carry

A farmer's carry is a loaded walk. You hold a weight in each hand and walk for distance or time. It builds grip strength, upper-back and trap endurance, and core stability. It also works the whole body because you have to stay upright and moving under load.

To set up, place a dumbbell or kettlebell on the floor at each side. Stand with your feet about hip-width apart. Bend down and grab the handles with a firm grip. Brace your body, stand tall, and let your arms hang straight down at your sides.

Start walking with short, controlled steps. Keep your chest up, shoulders down and back, and your head facing forward. Do not let the weights pull your shoulders forward or drag you to one side. Keep the weights clear of your legs and the floor as you move.

Breathe through your nose and mouth while keeping your ribs and pelvis stacked. Think tall spine from start to finish. To make it easier, use lighter weights or walk a shorter distance. To make it harder, use heavier weights, walk farther, or hold the weight only on one side at a time.

Fault: Shrugging the shoulders up toward the ears. Fix: Pull your shoulder blades down and back, and imagine you are holding a long neck.

Fault: Leaning back or arching the lower back. Fix: Stack your ribs over your pelvis, gently squeeze your glutes, and keep your gaze forward.

Fault: Letting the weights swing away from the body. Fix: Keep the weights close to your sides and take shorter, controlled steps.

Fault: Holding the breath and tensing up. Fix: Keep breathing steadily as you walk, and reset your brace if you need to.