Demo & instructions
Farmer Carry
Also known as: Farmer's Walk, Loaded Carry
Instructions
Pick up a heavy weight in each hand and walk. One of the simplest ways to build grip, posture, and whole-body sturdiness.
- Movement
- Carry
- Type
- Compound
- Level
- Beginner
- Typical range
- 20–60 sec
Setup
- 1Stand between two weights and hinge down to grip one in each hand.
- 2Stand up tall by driving through your legs, keeping the weights close to your sides.
Execution
- 1Walk forward with short, even steps and your chest tall.
- 2Keep your shoulders level and the weights from swinging.
- 3Continue for the target time, then set the weights down with a controlled hinge.
Breathing
Keep your midsection braced and take steady breaths as you walk.
Target
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
