StrengthBeginnerForearmsShouldersAbs
Movement atlas
Farmer carry
Marche du fermier
Quick read
- Category
- Strength
- Difficulty
- Beginner
- Muscles
- Forearms, Shoulders
- Equipment
- Dumbbells
Description
Walk with a dumbbell in each hand while keeping the trunk braced, the shoulders down, and the steps short and even.
From reference to session
Start a quick session with this exercise.
Open a prefilled session, keep the cues close, and track what you complete in Shapier.
Instructions
- 1Hold a dumbbell in each hand at your sides with neutral wrists, shoulders down, and ribs stacked over the pelvis.
- 2Brace the trunk and walk with short, even steps while keeping the head, shoulders, and hips level.
- 3Turn with several small steps, then set the dumbbells down by bending the hips and knees rather than rounding the back.
Common Mistakes
- Choosing a load that makes the torso lean, shortens breathing, or disrupts the walking pattern.
- Shrugging, arching the lower back, or letting the dumbbells swing away from the body.
Tips
- Hold a dumbbell in each hand at your sides with neutral wrists, shoulders down, and ribs stacked over the pelvis.
- Brace the trunk and walk with short, even steps while keeping the head, shoulders, and hips level.
- Turn with several small steps, then set the dumbbells down by bending the hips and knees rather than rounding the back.
Equipment
Dumbbells
Variations
Related Exercises
Regressions
Easier variants to get started
Equivalent Exercises
Interchangeable alternatives
Movements to explore next
Explore other catalogue profiles to compare movements and broaden your exercise selection.