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Farmers Carry Guide

Farmers Carry Guide

Learn proper carrying technique for the 200m farmers walk.

Equipment & Setup

  • Weight: Men 2x24kg / Women 2x16kg
  • Distance: 200m total
  • Dumbbells or kettlebells

Technique

  • Neutral spine throughout
  • Shoulders packed down
  • Short, quick steps
  • Core braced tight
  • Eyes forward

Common Mistakes

  • Leaning to one side
  • Dropping shoulders
  • Walking too slowly
  • Loose grip

Training Tips

  • Build grip strength
  • 4 x 50m with heavy weight
  • Practice turns efficiently
  • Include loaded carries in workouts