Farmer's carry

What it is

A loaded carry performed by picking up heavy dumbbells, kettlebells or handles and walking. It trains grip, upper-back endurance, trunk stability and general work capacity simultaneously, and it transfers directly to carrying anything in real life.

Muscles worked

Primary: Forearms, Traps, Core. Secondary: Glutes, Quadriceps, Calves, Spinal erectors.

How to perform it

1. Set two heavy weights on the floor either side of you, and stand between them.
2. Hinge at the hips with a flat back to grip both, then stand up by driving through the legs.
3. Stand tall with the shoulders back and down, ribs stacked over hips, and brace your core.
4. Walk with controlled, deliberate steps for a set distance or time, then set the weights down under control.

Common form faults

• Leaning back or shrugging up under the load. Stand tall with the ribs down and shoulders set; reduce the weight until you can hold the position for the full distance.
• Rushing with short, shuffling steps. Take normal, controlled steps. The trunk work comes from resisting the sway with each stride.
• Dropping the weights at the end. Set them down with a controlled hinge. The last rep of a carry is putting it down safely.

Programming

Programmed by distance or time rather than reps, usually at the end of a session. Heavy and short builds grip and bracing; lighter and longer builds work capacity. Both are useful, for different reasons.