How to do it
- Pick up a heavy dumbbell or kettlebell in each hand with a flat back.
- Stand tall, brace your core and walk with controlled steps for distance or time.
- Set the weights down under control — do not drop them from height.
Cues that matter
- Shoulders down and back; do not let the weight round you forward.
- Breathe shallowly and keep the ribs stacked over the hips.
Common mistakes
- Leaning back or waddling side to side.
- Going so heavy that grip fails in five steps.
Muscles worked
Primary
- Traps
- Upper traps
Also works
- Forearms
- Core
- Glutes
Sets and reps
What to do with it depends on what you are training for. These are the ranges MuscleMap uses when it puts Farmer's Carry in a session, with 150 seconds between sets.
- Strength
- 20–30 sec
- Build muscle
- 30–45 sec
- Endurance
- 45–75 sec
Same muscle, different kit
Movements that train the same part of the traps with different equipment — for a day the dumbbell is taken, or a gym that does not have one.