StrengthBeginnerdumbbells or kettlebells
Farmer Carry
A loaded carry where you walk with heavy weights in each hand. Builds grip strength, core stability, and total-body work capacity in a functional pattern.
How to do it
- 1Pick up heavy dumbbells or kettlebells, one in each hand
- 2Stand tall, shoulders packed down and back
- 3Walk with controlled steps, keeping core braced and posture upright
- 4Breathe steadily; don't hold your breath
Common mistakes
- Leaning to one side, especially with uneven loads
- Shrugging the shoulders up
- Taking too-long strides and losing stability
Muscles worked
forearmscoreupper backshouldersglutescalves
Variations
Easier
Lighter weight or shorter distance
Harder
Single-arm carry (suitcase carry) or overhead carry
Used in
Related exercises
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