ClapMove · clapmove.com
Exercise handout — move better, feel better.
Farmer Carry
Walking with weights for hip, core, and total body stability under load.
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
No equipment? Try: Dumbbells, Kettlebells, Grocery bags
Dosage
4
Sets
30 sec
Reps / Time
60 sec
Rest
20-60 meter walks
Tempo
Step-by-Step Guide
Set up
- Hold weight in each hand at sides
- Stand tall, shoulders back and down
- Core engaged, gaze forward
Step 1 of 4
Take controlled steps forward
Step 2 of 4
Keep shoulders level and even
Step 3 of 4
Maintain upright posture throughout
Step 4 of 4
Walk prescribed distance or time
Breathing
- Breathe steadily throughout
- Don't hold breath
Form Cues
- Stay tall - don't lean
- Shoulders stay level
- Core braced throughout
- Smooth, controlled steps
Common Mistakes to Avoid
- Leaning forward or to side
- Shoulders rounding forward
- Rushing the steps
- Holding breath
Safety Information
Use weight you can control. Stop if grip fails.
Progressions
Heavier weight, longer distance, suitcase carry (one side)
Regressions
Lighter weight, 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.