beginner · cardio
Farmer Carry
Loaded walk for grip, trunk, and conditioning—simple and brutally honest.
Quick answer
Pick up heavy dumbbells or kettlebells, stand tall, and walk with short controlled steps. Set down carefully when form fades.
Carries build the kind of conditioning that feels useful: you can hold things and keep moving. They're also a core workout in disguise.
Form cues
- Tall posture; pack the shoulders
- Ribs down
- Even strides—don't lean to one side
Common mistakes
- Shrugging the whole time
- Waddling with a twisted torso
- Dropping weights carelessly
Programming notes
4–6 carries of 20–40m. Use as a finisher on full-body days.
dumbbellskettlebells