200m Farmers Carry

The 200m farmers carry is a conditioning carry where you walk a set distance holding a weight in each hand. It builds forearm and grip endurance, upper-trap strength, and core stability while also challenging your legs and upper back to stay upright under load.

Start standing with a dumbbell or kettlebell at each side, feet about hip-width apart. Hinge at the hips and bend the knees to pick the weights up with a firm grip. Stand tall with the weights hanging straight beside you, ribs pulled down, shoulders packed and away from your ears, and eyes looking forward.

Begin walking with quick, controlled steps. Keep the weights still at your sides and avoid letting them swing forward or drift outward. Each step should land under your hips with your feet turning over smoothly. Maintain tall posture and steady bracing for the full 200 meters, pacing yourself so your grip lasts the distance.

Breathe into your midsection and hold light, steady pressure through your core as you walk - exhale gently as needed without losing posture. To make it easier, shorten the distance or use a lighter pair. To make it harder, slow your pace slightly to spend more time under tension, or use a heavier pair if you can keep form intact.

Fault: The weights drift out to the sides or swing forward like pendulums. Fix: Keep the weights tight to your legs and move with fast, controlled feet so momentum doesn't pull your arms out of position.

Fault: The chest collapses forward or the lower back arches. Fix: Reset between steps, pull your ribs down, stand tall, and pack your shoulders so your torso stays stacked over your hips.

Fault: Grip gives out halfway and you have to stop repeatedly. Fix: Treat grip as the limiter, choose a load you can hold for the full 200 meters, and keep your hands engaged without over-squeezing.