Farmer's Carry

The technique.

1. 01

   Stand tall, holding a heavy dumbbell or kettlebell in each hand.

2. 02

   Keep your shoulders retracted and depressed, chest up, and core braced.

3. 03

   Walk slowly and deliberately, taking short, controlled steps.

4. 04

   Maintain an upright posture throughout the entire distance or duration.

5. 05

   Breathe deeply and focus on keeping your body rigid.

What goes wrong.

• ×Rounding the shoulders forward, losing proper posture.
• ×Leaning to one side, indicating uneven weight distribution or core weakness.
• ×Shuffling feet or taking long, uncontrolled strides.
• ×Losing core tension, allowing the lower back to arch.
• ×Dropping the weights prematurely due to grip fatigue.