Dumbbell Farmer Carry

How to do it

1. Set a dumbbell outside each foot and hinge down to grip the handles.
2. Stand tall, brace the midsection, and pull the shoulders down and back.
3. Walk forward with short, even steps, looking ahead rather than down.
4. Keep the dumbbells close to the thighs and the ribs stacked over the pelvis.
5. Breathe while you walk; do not hold a locked breath the whole distance.
6. Stop, hinge, and set the bells down under control when the set ends.

Common mistakes

• Letting the shoulders shrug toward the ears, which dumps the load into the neck.
• Folding forward at the waist as the grip fades, which loads the lumbar spine.
• Using bells so heavy that posture breaks before the planned distance is done.
• Swinging the weights away from the thighs, which turns a carry into a balance drill.