Full Body Beginner

Farmer Carry

  • Full Body
  • Forearms
  • Core
  • Upper Back
  • Glutes
  • Calves

Dumbbell

Abstract movement graphic. Follow the written steps below.

How to perform

  1. Pick up two dumbbells with a controlled hinge and stand tall.

  2. Let the weights hang beside you with shoulders relaxed and abdomen braced.

  3. Walk along a clear route using short, deliberate steps.

  4. Stop while your grip is secure and lower the weights with control.

Key cues

  • Keep the weights from swinging.
  • Look ahead.
  • Keep breathing as you walk.

Common mistakes

  • Choosing a load that cannot be put down safely.
  • Shrugging tightly for the entire carry.
  • Rushing turns with swinging weights.

Alternatives

Other ways to move.

All exercises

Related options with different demands. Choose the one that fits your equipment and experience.