Farmer's Carry

Equipment

Also known as

How to do it

Stand between two heavy dumbbells. Push your hips back with a flat back, grip each handle in the middle, and stand up tall with the weights at your sides.

1. 1.Stand tall with your shoulders down and slightly back and your arms straight.
2. 2.Tighten your stomach as if bracing for a light push, and keep breathing in short breaths.
3. 3.Walk forward with short, even steps, keeping your head level and your eyes forward.
4. 4.Keep the weights still at your sides without letting them swing or hit your legs.
5. 5.At the end of the distance, stop, then push your hips back to set the weights down instead of dropping them.

Common mistakes

• Leaning to one side or letting your shoulders round forward.
• Taking long strides that make the weights swing.
• Picking up or putting down the weights with a rounded back.
• Looking down at the floor, which pulls your posture forward.

Variations

Suitcase carry

Carry one weight in one hand. Your trunk has to work to stop you leaning toward the weight. Switch hands each length.

Kettlebell or trap bar carry

Kettlebells sit closer to the body, and a trap bar lets you carry more total weight with one handle in each hand.

Alternatives

• Plate Pinch: A standing grip hold that trains the fingers and thumb.
• Dead Hang: Hangs from a bar to train grip with your body weight.
• Shrugs: Trains the upper traps that hold your shoulders up under load.
• Side Plank: Trains the side of the trunk that resists leaning, without weights.

Related exercises

Hammer CurlBiceps, ForearmsIncline Dumbbell CurlBiceps, ForearmsPalms-Down Dumbbell Wrist CurlForearmsPalms-Up Dumbbell Wrist CurlForearmsBarbell Reverse CurlForearms, BicepsCable Wrist CurlForearms