How to do a farmer's carry
Stand between two dumbbells or kettlebells.
Hinge at your hips and bend your knees to grip the handles in the middle, with a flat back.
Stand up tall, shoulders back and down, arms straight at your sides.
Walk forward with short, steady steps, keeping your torso upright and the weights still.
When the timer ends, stop, then lower the weights to the floor the same way you lifted them.
These steps describe common technique. If something hurts, stop and ask a qualified coach or clinician.
Common farmer's carry mistakes
Leaning to one side
Use the same weight in each hand and stand tall.
Shoulders rounding forward
Pull them back and down and keep your chest up.
Long, fast strides
Short steps keep the weights from swinging.
Dropping the weights
Lower them under control with a flat back, like a deadlift.
How to time your farmer's carry
Hold the position for as long as your form stays clean, and end the set when it slips.
In GymTribe
30 seconds
Each set of Heavy Farmer Carry runs as a timed hold, with a countdown on screen.
