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Farmer's Carry
- 1 - Stand between two heavy implements such as dumbbells or kettlebells with your feet about hip-width apart.
- 2 - Hinge at the hips and knees, keep your chest up and back neutral, and grip one implement in each hand.
- 3 - Brace your core, drive through your feet, and stand tall with the weights at your sides.
- 4 - Pull your shoulders slightly back and down, keep your arms straight, and avoid leaning or shrugging excessively.
- 5 - Walk forward with controlled, steady steps while maintaining an upright posture and tight core.
- 6 - Continue for the prescribed distance or time, keeping the weights from swinging excessively.
- 7 - Set the weights down by hinging at the hips and bending the knees while maintaining a neutral spine.
