What muscle does the farmer's carry work? All of them! - Dan John
Carries are a favorite here at Results Driven. Why? They work all the muscles and are accessible to almost everyone (LOOK AT THAT SMILE)!
Why should you add farmer's carries in your regimen?
1) They're low risk, high reward. Most people with functioning hands can carry one weight in each hand and go for a walk. This strengthens your hands, helps you with balance and reinforces good posture. Who doesn't need all of that?
2) Quick strength gains. Walk short distances with heavy weights or longer distances with lighter weights. If you walked further or carried heavier, you've gotten stronger.
3) Easy to coach. Here are the finer points of carrying:
1… Stand very tall. “Fight for centimeters,” as Dr. Mark Cheng would say.
2… While you walk, breathe. Try to get the belly breath you know and love.
3… Keep a slow to medium pace. The magic really comes from slowing down and working on balance. This strengthens your feet and increases the intensity of the carry.
If you’re just getting back into a fitness routine, this is a great exercise to start with. It’s cheap and takes little skill. Remember, stay tall and breathe. That’s all you have to do.