Full Body · Beginner

Farmer Carry

A loaded carry that builds grip, trunk and posture all at once.

How to perform it

1. 1Pick up a heavy dumbbell or kettlebell in each hand.
2. 2Stand tall with the shoulders set down and back.
3. 3Walk with short, controlled steps.
4. 4Set the weights down under control at the end.

Coaching notes

• Do not let the weights swing as you walk.
• Time or distance, not repetitions, is the measure.