Exercise library
Full body
Farmer's Carry
- Primary muscle
- Full body
- Also works
- Forearms, Back, Core
- Equipment
- Dumbbell
- Movement pattern
- Carry & conditioning
- Role in a program
- Primary
How to do it
Pick up a heavy dumbbell in each hand with a flat back and stand tall. Walk with controlled steps, keeping your shoulders back, chest up, and core braced against the load. Maintain an upright posture for the prescribed distance or time, then set the weights down safely.
Video demo coming soon.
Similar & swap-friendly exercises
Missing the equipment, or does this one aggravate something today? These also train the full body — pick a substitute that feels strong and pain-free. For an actual injury, get it assessed by a professional.
- Dumbbell Power CleanDumbbellCarry & conditioning
- Dumbbell SnatchDumbbellCarry & conditioning
- Dumbbell ThrusterDumbbellCarry & conditioning
- Barbell Clean and JerkBarbellCarry & conditioning
- Barbell Clean and PressBarbellCarry & conditioning
- Barbell Hang CleanBarbellCarry & conditioning
No-equipment alternatives
Training at home or on the road — bodyweight options for the full body: