Exercises / Carry
Farmer carry
Carry Dumbbell Complexity 2/5
Working position
Setup
Hold a dumbbell in each hand at the sides, stand tall.
Execution
Walk a set distance with controlled steps, staying upright.
Coaching cues
- Stand tall, ribs down
- Short controlled steps
- Do not let the weights swing
Common fault
Leaning to one side
Fix: Reduce the load or carry on one side only to train anti-lateral flexion deliberately.
Muscles trained
Primary: Trapezius (traps)Transversus abdominis (TVA)
Secondary: External oblique (obliques)Gluteus medius (side glute)
Regression and progression
Easier: This is the entry-level variation.
Harder: Suitcase carry, Overhead carry
Rule
Never advance complexity and load in the same week. When the variation gets harder, the load comes down.