ForearmsTrapsAbsDumbbellKettlebellbeginner
Farmer Carry
Farmer carries are the king of grip strength exercises. Pick up heavy weights, hold them at your sides, and walk. Simple, brutally effective, and builds total-body stability.
How to Perform
1
Pick up heavy dumbbells or kettlebells and hold them at your sides.
2
Stand tall with shoulders pulled back and down.
3
Walk with controlled, deliberate steps — do not shuffle.
4
Keep your core braced and body upright.
5
Walk for distance (30-50 meters) or time (30-60 seconds).
Common Mistakes to Avoid
Hunching forward and rounding the shoulders.
Using too light a weight — farmer carries should be heavy.
Walking too fast and losing control.
Muscle Activation
Forearms80%
Traps40%
Abs30%
Track your Farmer Carry progress with Revy
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