Farmer's Carry

Why Do It?

The Farmer's Carry is deceptively simple but functionally superior. It strengthens your grip, traps, and core under load—simulating the act of carrying heavy quarters of meat or equipment back to camp.

Execution

1. Deadlift two heavy dumbbells or kettlebells to a standing position.
2. Crush the handles with your grip.
3. Keep your shoulders back and down (anti-shrug) and ribcage down.
4. Walk with short, choppy steps, minimizing torso sway.
5. Maintain perfect posture until the set is done.

Common Mistakes

• Allowing the shoulders to roll forward.
• Walking too fast and losing control of the weights.
• Hyperextending the lower back (leaning back) to compensate for weak core/grip.