LiftMend › Exercises › Farmer's carry
Farmer's carry: how to do it
Walking with weight in each hand builds a strong, steady trunk. Works: Grip, upper back, core and legs.
Try: 3 sets of 30 m
Form cues
- Heavy weight in each hand.
- Walk tall, short steps.
- Shoulders level, core braced.
Setup and the most common mistake
Put a heavy dumbbell on each side of your feet. Squat down with a flat back, grip them and stand up. Check you have a clear path.
Common mistake: Leaning or shuffling with rounded shoulders. Walk tall with short, steady steps.
If farmer's carry hurts
Don't push through sharp pain. These are the swaps LiftMend suggests with a similar movement, easier or kinder first:
General exercise information, not medical advice. If you have pain that is sharp, getting worse, or follows an injury, check with a doctor or physio first.
Follow a plan, not a list
LiftMend builds exercises like this into short sessions that work around a sore back, knee or shoulder. Swap any move that hurts, get timers that run themselves, and ask the AI coach between sets. Free to download.