core Pattern
Farmer Carry
Primary Targetcore
Equipmentdumbbells / gym
SETUP & EXECUTION
Initial Phase
- 01Deadlift two heavy DBs/KBs.
- 02Stand tall.
Movement Phase
- Walk with short, controlled steps.
- Resist leaning side to side.
- Shoulders back and down.
Form Deviation Analysis
- ×Slouching.
- ×Rushing.
- ×Allowing weights to swing.
Safety Protocols
Contraindicationsback pain