Core · Carry
Farmer carry
Check the setup, practice a controlled repetition, then use your program’s sets, reps and rest.
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- Equipment
- Dumbbells and clear level walkway
- Muscles worked
- Grip, trunk, upper back
- Movement
- Carry
How to perform
- Pick up manageable weights with a controlled hinge.
- Stand tall, keep arms long and walk with short steady steps.
- Turn carefully, then set the weights down under control.
- Use a light load and a clear level path.
Three cues to remember
- Stand tall with arms long.
- Walk with short, steady steps.
- Set weights down before grip fails.
Common mistakes
- Leaning.
- Rushing turns.
- Carrying until grip suddenly fails.
Slow the movement and reduce load or range if your position changes. Stop for pain rather than forcing the repetition.
Make it easier
Shorter walks with lighter weights or one supported standing hold.
Progress when ready
Add distance or load, one at a time.
Practice with a light load. Diagrams show general positions, not an assessment of your form. Use the written setup and equipment instructions; get qualified coaching for unfamiliar lifts.
Find it in your program
Exercise guides explain the movement. Your training program sets the workload; an alternative replaces a movement rather than adding another one.
Instructional references
Original Physiforge instructions and diagrams use established movement principles. General references are not endorsements or individualized coaching.
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