FULL BODY · COMPOUND
Farmer Carry
A loaded carry that builds grip, trunk stability and work capacity.
Primary musclesForearms, Core
Secondary musclesTraps, Glutes, Legs
EquipmentDumbbells or kettlebells
DifficultyBeginner · Carry
How to perform
- Stand tall with weights at your sides and shoulders controlled.
- Walk with short, steady steps while keeping the trunk upright.
- Stop before posture and grip quality break down.
Tips
- Use a load you can carry without leaning.
- Keep the weights close to your sides.
Common mistakes
- Leaning side to side
- Shrugging excessively
- Unstable steps
Watch how to perform it
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