Farmers Carry

Setup: Stand tall with feet hip-width apart, holding a dumbbell or kettlebell in each hand at your sides, palms facing inward.

Movement: Walk forward for a designated distance or time, keeping shoulders back, chest up, and core engaged.

Standards:

• Maintain upright posture throughout
• Controlled and steady walking pace
• Weights remain at sides, no swinging

Focus Points: Engage core and grip, keep shoulders down, avoid leaning forward or swaying.