Farmer’s Carry

The Farmer's Carry is a great exercise to incorporate into your gym routine or wherever you choose to work out. All you need are two weights of the same size (though they could be different weights, in which case it would be more like a Suitcase Carry, but who's to tell you what to do?). All you have to do is grip it and rip it—pick up the weights and walk!

Okay, well, that’s all you “have to do” to perform the exercise… but if you want to get the most benefits and do it safely, you’ll need to take it slow and controlled. Make sure your spine stays aligned and that the weights aren’t swaying too much. Take controlled steps, walking heel to toe. This is also a great opportunity to be mindful of how you walk. Feel the ground beneath your feet—heck, take your shoes off and REALLY feel the ground. Walk slowly with intention and allow your entire body to be enlightened by new neurological feedback from this full-body exercise.

What does this exercise do for you?

The Farmer’s Carry will engage your core to keep your spine from bending like one of those inflatable car salespeople. For starters, the Farmer’s Carry directly targets your obliques, erector spinae, gluteus medius, latissimus dorsi, and quadratus lumborum. But really, this exercise works your entire body and doesn’t put excessive compression on the spine.