Farmer's carry

How to do it

1. Deadlift the weights from the floor, back flat, or pick them up from a bench.
2. Stand tall with the shoulders back and the abs braced.
3. Walk with short, steady steps, keeping the weights still at the sides.
4. Walk for the set time, then set the weights down with a flat back.

Common mistakes

• Leaning to one side or forward.
• Shrugging the shoulders.
• Rushing with long strides.

Breathing and tempo

Breathe steadily throughout, short breaths behind a light brace; never hold the breath for the whole walk.

Make it harder or easier

Harder: Heavier weights, a longer walk, or one weight in one hand.

Easier: Lighter weights and shorter walks.

Sets and reps

Beginners: 2-3 holds of 20-30 seconds, resting 30-60 seconds between them.

Progressing: 3 holds of 45-60 seconds, then move to the harder version.

Safety

• Pick up and set down the weights with a flat back, as for a deadlift.
• Clear the path first.

Swaps

Nothing in this list trains the same muscles the same way; use the easier or harder version above.