strength · dumbbells / kettlebells
Farmer's Carry
Grip, core, and posture in one carry. Crazy efficient.
3–4 × 40 yards 10 minrest 60s
Equipment
dumbbells, kettlebells
Rest
60s between sets
Primary muscles
grip, core, traps
Also works
everything
How to do it
- Pick up a heavy dumbbell or kettlebell in each hand.
- Stand tall — chest up, shoulders back, ribs down.
- Walk with short, controlled steps, breathing through your nose.
- Cover 30–40 yards, set the weights down, rest, repeat.
Form cues
- ✓Squeeze the handles hard
- ✓Tight torso, no side-lean
- ✓Look ahead, not down
Common mistakes
- ✗Letting the weights sway
- ✗Rounding the shoulders forward
Progressions
- Suitcase carry (one side) → farmer carry → longer distance → heavier load