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Farmers Carry

Grip & Core Stability

The Farmers Carry involves walking a set distance while holding heavy kettlebells or dumbbells at your sides. It builds grip strength, core stability, and shoulder packing under load.

How to

  1. Pick up the weights with a firm grip, standing tall.
  2. Walk at a controlled pace — don't rush or shuffle.
  3. Keep your shoulders packed down and back, not shrugging.
  4. Brace your core as if about to take a punch — maintain throughout.
  5. Take small, even steps and look straight ahead to stay upright.

Muscles

GripTrapsCoreShoulders