Full chain
Farmer Carry
Stay stacked while you walk with even load — honest core work.
3 walks of 30–40 metres
Two even weights
Form stills · coming
Why we use it
Walking with even weights in both hands is honest core work. It shows whether you can stay stacked when you are a little tired.
Start here
Two even weights at the sides. Stand tall. Walk slowly.
How to
- 1Two even weights at your sides. Stand tall before you walk.
- 2Shoulder blades down and slightly together — packed, not shrugged.
- 3If you drift to one side, stop, reset, and take a shorter walk.
Feel for
Head over ribs over pelvis over midfoot. Arms long. No shrug.
Breathing
Walk at a pace you can breathe. Holding the breath is cheating.
Do this
- — Head over ribs over pelvis over midfoot.
- — Shoulder blades packed, not shrugged. Arms long.
- — If you drift to one side, that hip is telling on you.
Common mistakes
- — Leaning away from a heavier side.
- — Rushing, holding the breath.
Regression · Progression
Easier: One-sided carry, lighter, shorter.
Harder: Heavier, or a waiter carry (weight overhead) once that position is honest.