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dumbbell carry Activity intensity • Moderate
✓ knee safe
✓ shoulder safe
✓ lower back safe
✓ wrist safe
Heavy Dumbbell or Trap-Bar Farmer's Walk
Primary Muscles: forearms, traps, core
Secondary Stabilisers: glutes, calves, upper back
DEFAULT REP RANGE
30-40m reps
INTERVAL REST TARGET
90s
DIFFICULTY
beginner
Biomechanical Coaching Cues
- Deadlift two heavy dumbbells or a loaded trap bar with a neutral spine.
- Stand tall with shoulders packed back and down (never slouched).
- Walk with short, quick, heel-to-toe steps for the prescribed distance or time.