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Exercise handout — move better, feel better.
Farmer Carry (Light, Grip Focus)
Walk while holding weights at sides. Builds grip endurance in a functional, full-body context.
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
No equipment needed
No equipment? Try: Heavy bags, Buckets with weight
Dosage
4
Sets
45 sec
Reps / Time
90 sec
Rest
steady walking pace
Tempo
Step-by-Step Guide
Set up
- Select appropriate weight (start light)
- Stand tall holding weights at sides
- Shoulders back and down
Step 1 of 5
Grip weights firmly with neutral wrists
Step 2 of 5
Walk at steady pace
Step 3 of 5
Keep posture upright
Step 4 of 5
Maintain grip throughout
Step 5 of 5
Set down controlled at end
Breathing
- Breathe steadily while walking
- Don't hold breath
Form Cues
- Crush grip on handles
- Wrist neutral - don't bend
- Tall posture, eyes forward
- Steady breathing
Common Mistakes to Avoid
- Wrists bending
- Shoulders shrugging
- Hunching forward
- Weight too heavy to maintain grip
Safety Information
Use caution with carpal tunnel or wrist issues. Keep wrist neutral. Drop weight safely if grip fails.
Progressions
Heavier weight, longer distance
Regressions
Lighter weight, shorter distance
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.