Farmer's Carry

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

Setup

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

How To Do It

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.

Breathing

Steady breathing behind a braced core the whole walk.

Common Mistakes

• Weights 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.

Programming It

Goal	Sets	Reps	Rest
Strength	3–5	4–6	2–3+ min
Muscle	3–4	8–12	60–90 sec
Endurance / Conditioning	2–3	15–20	30–45 sec

Form guide for educational purposes — not medical advice. New to training or working around an issue? Apply for coaching and get a plan built for your body.