carry
Farmer's Carry
core · forearms · shoulders · back
dumbbell · beginner
How to do it
- 1Pick up a heavy dumbbell in each hand.
- 2Walk the prescribed distance with your torso upright.
What to think about
- Shoulders back, ribs down, breathe.
What usually goes wrong
- Shrugging up into the ears.
Worth knowing
- Put them down when your grip goes, not when you reach the line.
Watch it
Instead of this
Cable CrunchAlso trains core, through a different movement. It is the closest match you can do.Bicycle CrunchAlso trains core, through a different movement. It is the closest match you can do.Lying Leg RaiseAlso trains core, through a different movement. It is the closest match you can do.Mountain ClimbersAlso trains core, through a different movement. It is the closest match you can do.
What the cautions rest on
The safety points above come from these, not from house opinion.
- Strength and muscle gain require progressively increasing demand over time.
- Weight training carries a low injury rate compared with most field and contact sports.
- Holding your breath through a heavy rep raises blood pressure sharply, which matters most for people carrying cardiovascular risk.
- Free weights carried over the head or trunk need a spotter or a catch mechanism, and equipment needs checking before it is loaded.
Who checked this
Nobody qualified has. These are standard coaching points and ordinary gym safety, written down: how to set the thing up, what to control, and when to stop a set. They are not a clinical opinion and no physiotherapist or strength coach has read them back. If they disagree with somebody who can actually see you lift, believe that person.