Stand up straight with your feet shoulder-width apart and arms resting at your sides. Place a set of dumbbells or kettlebells on the floor, one next to each foot.
- Squat down and grab a weight in each hand.
- Engage the core and pull your shoulder blades down and back while standing back up, returning to an upright posture.
- Step forward and begin walking. Keep your head up, shoulders back, and core muscles engaged.
- Continue walking for your desired time or distance.
Benefits of Farmer’s Carry
The farmer’s carry targets your entire body. It strengthens the muscles in your biceps, triceps, forearms, shoulders, upper back, trapezius, quadriceps, hamstrings, calves, lower back, obliques, transverse abdominis, and rectus abdominis.1 If you use a heavy weight, you may feel the burn in your chest as well. Since you carry the weights for a distance, this move is a good pick for improving grip strength in the hands and wrists. Grip strength is essential for performing daily activities like lifting and carrying grocery bags.2 The farmer’s carry also helps strengthen your core. This may lead to reduced back pain, improved balance, and better flexion, extension, and rotation of your trunk.3