Farmer's carry
Also called farmer's walk, loaded carry
- Works
- Forearm and grip · wrist and finger flexors
- Upper back · trapezius and rhomboids
- Deep trunk · transversus abdominis
- Buttocks · gluteus maximus
- Needs
- Dumbbells or kettlebell
Setup
Stand between two heavy dumbbells or kettlebells. Bend your knees and pick them up with a flat back.
Steps
- Stand tall with shoulders back.
- Walk with short, even steps.
- Keep walking for the time you chose.
- Put the weights down the way you picked them up.
Breathing
Breathe slowly and evenly. Do not hold your breath.
Where you feel it
In your grip, the top of your shoulders and your stomach.
Common mistakes
- Leaning forward.
- Letting the weights swing.
- Dropping the weights at the end.
When to stop
Stop if you feel sharp pain, pain in a joint, dizziness or numbness.