Strength · Dumbbell & gym · Beginner · ~4 min
Farmer carry
Grip endurance, trunk stability and posture under load, with simple, low-risk walking.
▶ How To Perform Farmer Walks Exercise Tutorial — Buff Dudes Workouts (YouTube)
More videos: How Farmers Walks Completely Change The Human Body (FitZip) · Joe Rogan Explains Why Farmers Walks Change Everything (Fit Blueprint)
Prescription3 × 30 s · rest 1 min
EquipmentDumbbell(s)
ImpactLow
FormatSolo
Starting position
Stand tall holding a heavy dumbbell in each hand at your sides.
How to do it
- Brace the trunk and set the shoulders down and back.
- Walk with short, controlled steps.
- Set the weights down with a hinge.
Technique cues
- Tall like a soldier
- Squeeze the handles
Common mistakes
- Leaning or shrugging
- Rushing
Easier
Lighter weights or shorter time.
Harder
Suitcase carry (one side only), or longer time.
Safety
- Clear path; non-slip floor.
- Stop if you feel sharp pain, dizziness, chest pain or unusual breathlessness.