StrengthBeginner
Farmer's Carry
Muscles involved
GripCoreShouldersTrapezius
Equipment
Dumbbells, kettlebells or heavy household items.
Home version
Carry two heavy bags or water jugs for time or distance.
Benefits
- • Builds grip and core strength simultaneously
- • Reinforces posture under load
- • Highly transferable to daily carrying tasks
Common mistakes
- • Letting shoulders round forward
- • Walking too fast and losing control