ClapMove · clapmove.com
Exercise handout — move better, feel better.
Farmer Carry
Walk while holding weights at your sides. Excellent for grip endurance and wrist stability. Keep wrist neutral throughout.
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, water jugs, grocery bags
Dosage
4
Sets
30 sec
Reps / Time
45 sec
Rest
controlled walk
Tempo
Step-by-Step Guide
Set up
- Stand tall with weight in each hand
- Keep wrists straight (not bent)
- Shoulders back, chest up
Step 1 of 5
Grip weights firmly but not death grip
Step 2 of 5
Walk forward with controlled steps
Step 3 of 5
Keep wrists neutral throughout
Step 4 of 5
Maintain upright posture
Step 5 of 5
Walk for prescribed time
Breathing
- Breathe normally
- Stay relaxed
Form Cues
- Wrist straight
- Shoulders back
- Control your steps
- Breathe normally
Common Mistakes to Avoid
- Bending wrists
- Leaning forward
- Walking too fast
- Holding breath
Safety Information
Avoid if acute wrist instability or severe pain.
Progressions
Heavier weight, longer carries (up to 60 sec)
Regressions
Lighter weight, shorter carries
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.