← EXERCISE LIBRARYStrength
Farmer Carry
Heavy weights held at the sides while walking, loading grip, traps and the whole trunk at once. Programmed by distance or time rather than reps, usually 30-60 seconds a set.
- 01Set two heavy dumbbells beside the feet and hinge to pick them up.
- 02Stand tall with the shoulders down and the ribs stacked over the pelvis.
- 03Brace the trunk and take short, controlled steps.
- 04Walk the set distance without letting the torso sway side to side.
- 05Hinge to set the weights down rather than dropping them.
- 01Tall spine, shoulders down.
- 02Short steps, quiet feet.
- 03Crush the handles.
- 01Shrugging the shoulders up to the ears — the neck takes strain that the trunk should be absorbing.
- 02Leaning back to counter the load — the lumbar spine extends and the brace disappears.
- 03Dropping the weights at the end — the set-down is part of the lift and the cheapest place to get hurt.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.