Locomotion · Public sample
Farmer Carry
Carry a load at each side while maintaining tall posture and controlled, even steps.
Sample instructions · Professional technique review pending.
- Movement pattern
- Locomotion
- Equipment
- Two dumbbells or kettlebells; kettlebells shown
- Level
- Beginner to intermediate
- Primary focus
- Grip, core, posture and loaded walking
How to perform: Farmer Carry
Set
Hinge at your hips, keep your back flat and grip one dumbbell or kettlebell in each hand.
Stand tall
Stand up with the load. Keep your shoulders down and back, your ribs stacked over your hips, and a firm grip on both handles.
Walk
Walk with controlled, even steps. Keep your posture tall and the weights close to your sides throughout the carry.
Finish
Stop walking and set both weights down with control. Use a hip hinge and keep your back flat as you lower them.
Technique essentials
- Hinge to pick up the weights with a flat back.
- Stand tall with ribs stacked and shoulders down.
- Walk with controlled, even steps.
- Set both weights down with control.
Watch for
Shrugging or leaning
Keep your shoulders down and your torso upright.
Short, choppy steps
Use controlled, even steps for stability and control.
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