Compound · Loaded carry

Farmer Carry

Farmer Carry is a compound loaded carry that trains the core. Stand tall, brace as if you're about to be pushed, and walk with short, controlled steps — the work is refusing to lean or wobble. Your back and shoulders assist throughout the movement.

Primary muscles

Core

Secondary muscles

Back and Shoulders

Equipment

Dumbbell

Movement pattern

Loaded carry

Type

Compound (multi-joint)

Substitutions

Plank
Also trains the core.
Barbell Shrug
Also trains the back.

Get a plan that programs Farmer Carry for you

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