How to do it · start and finish
Left is the start. Right is the finish. Match the shape, then add load.
Core
Farmer Carry
Pick up heavy things and walk. Packed shoulders, tall spine.
beginnerCult Gym floorCult StudioOutdoor
Core · Back · Dumbbell, Kettlebell
How to handle weight
Start with a pair you can walk 30 m without leaning. Progress distance first, then load. Suitcase: half the farmer load.
Usual programming
3–5 × 20–40 m.
Caution
Stand tall, packed shoulders, even steps. Put the bells down with control — do not drop them next to someone’s foot on the gym floor.
Setup
Bells at sides, stand tall, walk in a line, put down with control.
Cues
- Don’t lean
- Short steps if needed
- Breathe
Common mistakes
- Shrugging into the ears
- Swaying
- Dropping the bells
Home swap
Suitcase carry, or a loaded backpack walk
