Farmer's Carry

Walking tall with heavy weights in hand — grip, trunk, and postural strength with almost nothing to get wrong.

Setup

A heavy dumbbell or kettlebell in each hand (one hand for the suitcase version). Stand tall.

How to do it

1. Walk with short, quick, controlled steps.
2. Shoulders back and down, ribs stacked over hips — tall like a string pulls the crown of your head.
3. Grip hard; do not let the weights swing.
4. One-sided (suitcase) carry: refuse to lean — stay perfectly upright.

Common mistakes

• Leaning or waddling under the load.
• Shrugging the shoulders up to the ears.
• Weights so light they change nothing — this one should feel heavy.

Scale it

Easier: Lighter weights, shorter distance.

Harder: Heavier, farther, or one-sided (suitcase) to hammer the obliques.

Pairs well with