Wiki/Exercises/Farmers Carry

Farmers Carry

full bodydumbbell

Labelled anatomical illustration of the major muscles of the human body, front view. Illustration by Mikael Häggström, Public domain, via Wikimedia Commons.

Primary muscle

full body

Equipment

dumbbell

Secondary muscles

core, back, arms

How to perform

Pick up a heavy dumbbell or kettlebell in each hand. Stand tall with your shoulders back and down and your core braced. Walk in a straight line with controlled steps, resisting any lean to either side. Set the weights down under control rather than dropping them. Excellent for grip, trunk stability and general work capacity, and almost impossible to do badly. Common mistakes: leaning to one side, shrugging the shoulders up, and taking rushed short steps.