Loaded carry exercise
Farmer's Carry
Build grip, trunk and trap strength with almost no specialist equipment.
- Equipment
- Dumbbells
- Sides
- Both sides together
- Positions
- All positions
Setup
Heavy dumbbells, farmer's handles or a trap bar. A clear 20 to 40m.
How to do it
- Pick the load up with a good hinge, then stand tall with your chest up and shoulders packed and walk with short, quick steps.
- Keep breathing - holding your breath for 40m is how you finish the set dizzy rather than strong.
- Do 3 to 5 sets of 20 to 40m.
- Progress by adding load or by adding distance, not both at once.
Coaching cues
- Chest up, shoulders packed
- Short quick steps
- Keep breathing
Common mistakes
- Leaning back to counterbalance the load
- Shuffling with locked knees
Sets and reps by goal
| Goal | Load | Sets | Reps | Rest |
|---|---|---|---|---|
| Strength | 50 to 100% of bodyweight in total | 3 to 5 | 20 to 40m | 90 sec |
Related exercises
- Suitcase CarryBuild lateral trunk stiffness for one-shouldered contact.
- Pallof PressBuild trunk stiffness against rotation, which is how force actually transfers in contact.
- Weighted PlankProgress trunk bracing by adding load rather than adding time.
- Dead BugLearn to brace against extension before you load a hinge.
- Landmine RotationTrain hip-to-torso separation for passing and fending.
- Back SquatBuild maximal bilateral lower-body strength, the foundation of scrum drive and contact.