Farmer Carry

Execution

1. Hinge at the hips and bend the knees to pick the weights up, standing as you would on a deadlift.
2. Stand tall, set the shoulder blades down, brace the belly and pull the ribs down.
3. Walk with short, quick steps and place your feet along a straight line ahead.
4. Keep the weights close to your thighs instead of letting them bang your legs or swing out.
5. Breathe in rhythm with your steps and do not hold your breath, however far is left to walk.
6. Finish by coming to a stop, hinging and setting the weights on the floor rather than dropping them.
7. If the grip starts to slip or a shoulder drags down to one side, stop right there.

Quick cues

• Stand tall, ribs down.
• Short, quick steps.
• Weights close, no swinging.
• Walk like carrying water across a yard.
• Grip slips, walk stops.

Common faults

• Fault: Leaning back and arching the lower back

  Fix: Pull the ribs down, brace the belly and lighten the load until you can stand upright.

• Fault: Taking long strides and slamming the heels down

  Fix: Shorten the stride, quicken the steps and aim to walk quietly.

• Fault: The shoulder dragged down by the heavier side

  Fix: Use matched weights in both hands, or if you carry on one side, cut the load and do the same distance each side.

• Fault: Dropping the weights on the floor at the end of the lane

  Fix: Stop, hinge and set them down under control, which is also basic gym manners.