Carry a part-full jug in each hand and walk tall, without leaning.
Farmer carry
How to do it
- Part-full only: if your hand opens, pour some out.
- Stand tall, shoulders back, don't lean to one side.
- Small steps, and keep breathing.
Breathe normally the whole way. Never hold your breath.
- A part-full jug of water
- Somewhere you can run a few steps and turn round.
- Light is right. If it's hard to hold, put it down.
Watch out for this
Make it fit you
The right version is the hardest one you can still do properly. That is not a kindness, it is how this works.
Easier
- Carry it
- Pour half of it out.
Harder
- Walk further, not heavier.
Sitting down? Hold them on your lap and press them up and down ten times.
What it trains
💪 Strength🔋 Staying power🦩 Balance
Which muscles do the work
Forearm musclesShrug muscleBelly musclesBottom muscles
Tap one to see it in the Body.