Core and carries
Farmer carry
Muscles worked: Grip · upper back · trunk
How to do it
- Set up. Stand between two dumbbells or kettlebells. Bend at your hips and knees with a flat back, grip both handles firmly and stand up.
- Move. Walk with short, steady steps, standing tall, shoulders back and down, and your middle braced. Look ahead, not down.
- Finish. Stop with both feet together and lower the weights by bending your knees, keeping your back flat. Set them down before your grip fails.
Common mistakes
- Picking the weights up with a rounded back.
- Short, shuffling steps.
- Shoulders rolling forwards.
Where it appears in the member plans
Beginner Reset, Fat-Loss Foundations, Strength Builder, Cardio & HIIT.
Log it, and beat it next time
In the member area every exercise has these cues next to your workout log, with last time’s numbers and a suggested target. £9.99 a month on a 12-month plan, or £79 a year, all taxes included.
Join nowSee what’s inside