Farmer carry
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Muscles worked
- High load
- Core
- Low load
- Forearms · Flexors, Glutes, and Traps · Upper
How to do it
Pick up a heavy dumbbell in each hand with a flat back, stand tall, and brace as if you are about to be punched. Walk in a straight line with the shoulders down and the ribs stacked over the hips, breathing steadily. Do not lean or let the weights swing; set them down with a proper hinge rather than dropping them.
Form cues
- Walk tall, do not lean
- Brace as if about to be punched
Safety
Talk to a professional before this exercise if you have any of the following:
Lower backWristUpper back
This is general exercise reference, not medical advice. Stop and consult a qualified professional if an exercise causes pain, and never work through joint pain.