Farmer's Carry
How to do it
- Set a heavy dumbbell on each side of you.
- Hinge down, grip both, and stand up with them hanging at your sides.
- Brace your stomach, pull your shoulders back and down, and walk in a straight line.
- Take short, controlled steps and keep your torso upright.
- When your grip goes, the set is over - that is the point of the exercise.
Muscles it trains
Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.
- Forearms 90%
- Mid-back / traps 45%
- Abs 40%
- Lower back / erectors 35%
- Quads 20%
- Calves 15%
- Obliques 15%
Other ways to train this
Photos and form cues from free-exercise-db, released into the public domain.
Know what your whole week misses, not just one exercise
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