Exercise/Body/Strength/Farmer's Carry
Farmer's Carry
- Practice walking while holding heavy weights at the sides to build grip endurance and trunk stability.
Setup
- Pick up a pair of heavy dumbbells with a hip hinge, then stand tall with the weights at your sides and the shoulders pulled back.
Practice
- Walk at a steady pace with short, even steps, keeping the trunk upright and the weights from swinging. Set the weights down with the same hinge you used to lift them.
Dose and Progression
- Distance and load follow the training plan. In Jeff Cavaliere's forearm workout, one lap around the gym follows every set of every exercise. Beginners can do one carry per exercise.
Cues and Variations
- Squeeze the handles throughout and keep the shoulders from rounding forward. Use lighter weights or a shorter walk if the grip fails before the posture does.
Sources