carry pattern · low impact
Farmer carry
Grip · Core · Upper back
Equipmentdumbbells · gym
Positionstanding
Spacemedium
Levelbeginner · returning · intermediate
Set up and move
- Stand tall with a weight at each side and clear your walking path.
- Walk with short, controlled steps while keeping the weights quiet.
- Set the weights down with a hip hinge.
Three useful cues
- Tall and quiet
- Short steps
- Clear path
Breathing: Keep breathing continuously. Exhale through the main effort of strength movements; for mobility, use slow, easy breaths and never force the range.
Common misses
- Using too much weight
- Rushing the turn
Make it easier
Reduce the demand.
Use lighter weights or march in place.
Make it harder
Add one challenge.
Add time before adding load.
When to choose something else
A variation is not a test of toughness.
Skip this movement if it causes sharp pain, dizziness, or symptoms that feel unusual for you. Movement pages provide general technique education and do not determine whether an exercise is appropriate for an injury or health condition.