Farmer's Carry

Pick up heavy things and walk — brutally simple, builds everything at once.

Preparación

1. Deadlift a heavy dumbbell up in each hand.
2. Stand tall: shoulders back and down, ribs stacked over hips.

Cómo Hacerlo

1. Walk with short, controlled steps — like you're carrying groceries past your ego.
2. Stay perfectly tall; no leaning, no waddling.
3. Go for distance (20–40 m) or time (30–45 s), rest, repeat.

Respiración

Steady breathing behind a braced core the whole walk.

Errores Comunes

• Pesos too light — this should feel like a fight by the end.
• Shrugging up — traps work by holding DOWN and back.
• Speed-walking — control beats pace.

Cómo Programarlo

Guía de técnica con fines educativos — no es consejo médico. Si eres nuevo entrenando o trabajas alrededor de una issue? Aplicar para entrenamiento and get a plan built for your body.