Carry · Coached in Recomp

Farmer carry

The farmer carry is a beginner carry exercise for your core, using dumbbells.

Main muscles
Core
Also works
Abs, Glutes, Hamstrings, Lower back, Quads, Traps
Equipment
Dumbbells
Level
Beginner
Farmer carry, starting position
Start
Farmer carry, end position
Finish

Setup

Pick up a heavy dumbbell in each hand with a flat back.

How to do it

  1. Stand tall, shoulders down and back.
  2. Walk with short, controlled steps for the set time.
  3. Set the weights down with a flat back.

Coaching cues

  • Grip hard.
  • Don't let the weights swing.

Common mistakes

  • Leaning forward.
  • Shrugging.

Make it easier or harder

HarderSuitcase carry

Alternatives to the farmer carry

Bird dog Body weight Cable crunch Cable stack Dead bug Body weight Pallof press Cable stack Plank Body weight Side plank Body weight