Pick it up and walk

Farmer Carry

Pick up two heavy things. Walk like you have somewhere to be. Put them down like an adult.

Hunter: This is the lift that makes a grocery run feel easy. Also the one that tells you if your grip quit before your legs did.

Cues

Stand tall. Ribs down. Do not lean back.
Squeeze the handles like you mean it.
Short, quick steps. Eyes forward.
If one side dips, you are shrugging. Reset the shoulder down.
Set the weights down with a hinge, not a crash.

Setup

Two dumbbells or kettlebells you can hold for a walk across the gym. If the gym is packed, walk a rectangle that does not cut through someone's set. Time or distance. Pick one and repeat it weekly.

Why it belongs in a beginner week

Carries train grip, brace, and the kind of toughness that is useful on a field. They also end a session without another machine. Three trips. Log it. Leave.

How I track it

Distance if you have a path. Time if you do not. Engine can take either. Do not mix them week to week or the log turns into fog.

Common misses

Leaning. Racing. Dropping from mid-thigh because you got bored. Also: going so heavy you have to lean. The carry should look like walking, just denser.

FAQ

One bell or two?

Two for a farmer carry. One bell at your side is a suitcase carry. Different. Log the name you actually did.

Log the farmer carry in the free Vitality Engine as distance or time. Pick one and keep it.

Create free account Log this in Engine

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