Farmer's Carry

Loaded carry: brutal for grip, traps and core stability. Very functional and high return for little time.

• Compound
• Dumbbell
• Beginner

How to do it

• Pick up a heavy weight and walk with an upright torso
• Shoulders back and down, core braced
• Short, controlled steps, do not run

Sets, reps and tempo

Ranges: 3–5 trips · heavy enough to challenge your grip

Tempo: Trips of 20–40 m or 30–60 s per set

Common mistakes

• Hunching your back or leaning to one side
• Shrugging your shoulders towards your ears
• Taking long, uncontrolled steps

Muscles worked

Primary

• Forearm

Secondary

• Traps
• Core / abs
• Glutes

Alternatives

• Shrug
• Wrist Curl (flexors)
• Barbell Shrug