Farmer's Carry
Loaded carry that builds full-body stability, grip strength, and posture
Core & AbsIntermediateStabilityStability
At a glance
| Muscles worked | Primary: Core and grip |
|---|---|
| Muscle group | Core & Abs |
| Difficulty | Intermediate |
| Type | Stability · Stability |
| Sets & reps | 3 sets × 30-50 meters |
| Estimated calories burned | ~55 kcal |
How to do it
- Step 1: Hold heavy weights at sides
- Step 2: Brace core and stand tall
- Step 3: Walk with controlled steps
- Step 4: Maintain upright posture
- Step 5: Rest and repeat
Equipment
- Dumbbells or kettlebells optional
Coaching tips
Benefits
Loaded carry that builds full-body stability, grip strength, and posture
Common mistakes
Leaning or letting shoulders roll forward
Make it harder
Heavier weights or longer distance
Make it easier
Lighter load or shorter distance
Breathing
Steady breathing while walking
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 4 sets × 12-15 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.