strength · heavy dumbbells / kettlebells
Heavy Farmer Carry (Grip)
Grip strength is a mortality predictor — train it directly.
4 × 40 yards heavy 15 minrest 90s
Equipment
heavy dumbbells, kettlebells
Rest
90s between sets
Primary muscles
grip, core
Also works
traps, legs
How to do it
- Pick up the heaviest dumbbells you can hold with good posture for 40 yards.
- Stand tall, walk with control.
- Set the weights down, rest 90 seconds, repeat.
- 4 rounds, twice per week.
Form cues
- ✓Squeeze the handles like you mean it
- ✓Upright torso
- ✓Full breaths
Common mistakes
- ✗Using straps (defeats the point)
- ✗Weight too light
Progressions
- Moderate load → heavy load → time under tension goal → single-hand carries