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Exercise handout — move better, feel better.
Farmer Carry
Bilateral loaded carry for full-body stability and grip strength. Builds overall trunk stability and walking endurance.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
dumbbells
Home Options
- dumbbells
- kettlebell
No equipment? Try: dumbbells, kettlebells, heavy bags
Dosage
3
Sets
45 sec
Reps / Time
60 sec
Rest
20-60 meters or 30-60 seconds
Tempo
Step-by-Step Guide
Set up
- Hold a dumbbell or kettlebell in each hand
- Stand tall with shoulders back
- Brace core firmly
Step 1 of 4
Begin walking with controlled steps
Step 2 of 4
Keep shoulders pulled back
Step 3 of 4
Maintain tall posture throughout
Step 4 of 4
Walk for prescribed distance or time
Breathing
- Breathe normally while walking
- Don't hold breath
Form Cues
- Stand tall - don't hunch
- Shoulders back and down
- Normal walking pace
- Core stays engaged
Common Mistakes to Avoid
- Hunching shoulders forward
- Walking too fast
- Losing core engagement
- Gripping too tight and tensing shoulders
Safety Information
Don't use weights that compromise posture.
Progressions
Heavier weights, longer distance
Regressions
Lighter weights, shorter distance
Get your free personalized program at clapmove.com/register
Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.