How to do the Farmer's Carry
- Stand between two dumbbells, push your hips back and bend your knees to grip them.
- Stand tall and pull your shoulders back.
- Walk forward slowly, keeping the weights close to your sides.
- Maintain a straight body, avoiding any sway as you move.
- Gently lower the dumbbells to the floor when you’re finished.
Full technique — 7 steps
- Stand between two matching implements and hinge down to grip them at your sides.
- Set your shoulders down and back and tighten your stomach.
- Stand up by driving through the floor until both implements hang still at your sides.
- Walk forward with short, deliberate steps while keeping your torso upright and level.
- Let the arms hang straight, keep the weights close to your sides, and avoid swaying.
- Continue for the prescribed distance or time without letting your shoulders slump.
- Stop under control, then lower the implements to the floor with a hip hinge.
Common mistakes
- Shoulders drifting up toward ears
- Leaning or twisting while walking
- Taking long, stomping steps
- Letting implements swing away
- Looking down the whole carry
Form cues
- Crush the handles
- Walk tall
- Keep ribs down
- Take short steps
- Minimize side-to-side sway
