Library
Beginner
strength
Farmer's Carry
Loaded walk for grip, traps, core stability, and work capacity.
Muscles targeted
White = primary movers · gray = assisting muscles
Front
Back
Coreprimary
100%Shoulderssecondary
45%Armssecondary
45%Full Bodyprimary
100%Full BodyCoreArmsShoulders
Form guide
Position-by-position cues — train the pattern before you load it.
01
Position 1
Pick up heavy implements at your sides with a strong grip.
02
Position 2
Stand tall, walk with short controlled steps.
03
Position 3
Keep shoulders packed and ribcage stacked over pelvis.
Coach cues
- · Breathe rhythmically.
- · Set a distance or timed goal per set.