Farmer Carry
Farmer Walk, Loaded Carry
Full Body
Carry
Compound
All Levels
Set it up
Set two heavy dumbbells or kettlebells on the floor beside your feet.
Hinge and pick them up the way you would a deadlift, one in each hand.
Stand tall with your ribs down and your shoulders set back.
Pick your line before you start walking.
What I say while you lift
Squeeze the handles hard and keep your wrists straight.
Take short, quick steps so the weights do not swing.
Keep your ribs stacked over your hips the whole way.
Cover the distance on the sheet, then set them down under control.
What goes wrong
Leaning back to hold the load up.
Long strides that let the torso sway side to side.
Dropping the weights from waist height at the finish.
0000
default tempo
Breathe normally and hold a light brace for the whole carry.
breathing
Before you load it
Set them down with a hinge, the same way you picked them up.
Cut the load if a shoulder or low back cannot hold position for the full distance.