Farmer Carry

Everything that keeps you upright: grip, traps, obliques, glutes. Conditioning and core in the same set.

1. 1

   Set the load, take a full breath, and stand up tall before the first step.

2. 2

   Shoulders packed, ribs down, eyes forward.

3. 3

   Grip the handles hard from the very first second, not once they start slipping.

1. 1

   Walk with short, quick, controlled steps.

2. 2

   Keep the ribs down and the torso quiet, no side to side swaying.

3. 3

   Breathe. Holding your breath for the whole carry ends the set early.

4. 4

   Set the load down under control rather than dropping it.

• Long, loose strides

  Fix: Short quick steps keep the torso stable.

• Rounded shoulders

  Fix: Pack the shoulders down and back before the first step.

• Straps on every set

  Fix: Go strapless until grip is the limiter, then decide.

End of session. It taxes grip and trunk, so nothing technical after it.

Two grocery bags or one heavy suitcase, walked for time around the house.

• What muscles does the farmer carry work?
• How many sets and reps of farmer carry should I do?
• How do I do a farmer carry at home?
• Is the farmer carry good for beginners?

• 

  A Skip

  Bodyweight · Mobility drill

• 

  Clean and Jerk

  Barbell · Power / full body

• 

  Clean Pull

  Barbell · Power / full body

• 

  Farmers Carry

  Dumbbell · Loaded carry