Farmer carry
Also called: farmer's walk, farmers walk, farmer walk
Pick up heavy dumbbells and walk.
Walking tall: grip, upper back, core working.
Main: grip, upper back, core Also: legs
Simplified illustration. Follow the steps and cues for exact form.
Home with bands: no dumbbells? Do Bag carry instead.
Bodyweight: no dumbbells? Do Bag carry instead.
- Main muscles
- grip, upper back, core
- Equipment
- dumbbells
- Level
- First day in a gym
- Pattern
- Carry
Wear and bring
- Flat, firm shoes (or bare feet on a clean floor). Thick, soft running soles make you wobble.
- Chalk or a dry towel if your grip slips.
Key cues
- Stand tall, shoulders back and down.
- Short, steady steps.
- Pick up and put down with a flat back, like a deadlift.
How to do it
- Stand between two heavy dumbbells.
- Hinge at the hips, grip them, and stand up with a flat back.
- Walk with short steps, standing tall, for the set time.
- Put them down the same way you picked them up.
Common mistakes
| Common mistake | Fix |
|---|---|
| Shoulders shrug up or roll forward | Pull your shoulders down and back before you walk. |
Stop if
Stop if you feel sharp or pinching pain in your lower back, shoulders or hands, numbness or tingling, or pain that gets worse with each rep. Burning in the working muscles, heavy breathing and shaky last reps are normal effort.
Related: grip, lower back.
By equipment
General information, not medical advice. If you have an injury, a health condition or are pregnant, check with a doctor or physical therapist before starting.