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Dumbbell Farmers Walk

Full body · Carry

Generic carry demo. Follow the steps below for this exact exercise.

CarryCompound

Walking while holding a heavy dumbbell in each hand, which builds grip, trunk stability and posture.

Difficulty
Easy
Tracking
Measured in time

Muscles worked

Full bodyBackCoreShoulders

Equipment

Dumbbell

How to do it

  1. Stand between two dumbbells, hinge down with a flat back and grip one in each hand.
  2. Stand tall with your shoulders back, ribs down and arms hanging at your sides.
  3. Walk forward with short, controlled steps for the set time, keeping your torso upright.
  4. Set the weights down by hinging at the hips rather than dropping them.

Coaching cues

  • Squeeze the handles hard and keep your shoulders pulled back, do not let the weight round you forward.
  • Pick a weight you can hold with good posture for the whole set, not the heaviest you can lift.