Farmer Carry
Demo video coming soon
How to Do It
Hold a heavy DB (or kettlebell) in each hand at the sides, stand tall with the shoulders back and ribs down. Brace the core and walk with controlled, even steps for the prescribed distance, keeping the torso upright and the weights from swinging. Don’t shrug; let the traps and grip work. Maintain posture the whole carry.
Why It Works
Loads the entire posterior chain, traps, and grip isometrically while the core resists postural collapse during gait; builds grip strength-endurance, trunk stability, and total-body strength under a long, loaded time-under-tension as you walk.
Hockey Transfer
Builds the grip and forearm endurance for stick control through a game, the upright trunk stability used to hold strong posture against contact, and the full-body strength-endurance that supports battling and durability across shifts.
Coaching Cues
- "Tall posture, shoulders back"
- "brace and walk smooth"
- "crush the handles, no swing"
Common Mistakes
Shrugging the shoulders to the ears; leaning forward or to one side; the weights swinging; short, rushed steps
Progression / Regression
heavier load or longer distance
lighter load or shorter distance
Primary Muscles
Energy System
Strength/neural (strength-endurance)
Put it to work
on the ice.
This exercise is part of a fully periodized 12-week off-ice program — built by a sport scientist who coaches at the national level.
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