All exercises
The Arsenal
Farmers Carry
Pick up heavy things, walk with them, don't put them down.
How to do it
- —Stand tall, shoulders packed, ribs stacked over hips.
- —Quick short steps beat long strides under heavy load.
- —Grip is the limiter — chalk up and commit before you start.
Common mistakes
- —Leaning away from the load on single-arm carries.
- —Setting down at the first grip twinge instead of finishing the distance.
- —Shrugging the whole way.
Scale it easier
Lighter load, shorter distance, more sets.
Scale it harder
Heavier, longer, or fewer rest breaks between lengths.
Don't have the equipment?
Dumbbell carriesTrap-bar carryWeighted plate pinch carry