Farmer’s Carry

The farmer’s carry is good old fashioned hard work. It can be used for absolutely strength, conditioning, mental toughness, or specifically to build scap strength and body awareness. A fantastic exercise that can be as fun and varied as it is brutal.

Cues:

  • Squeeze the shoulders into retraction and depression
  • Brace the front of the body so the entire torso is tight and rigid
  • Breathe with shallow breaths to maintain tension through body
    • This will vary with the loads and the heavier requiring more tension

Mistakes:

  • Sagging shoulders towards the front
  • Hyper extending the spine/No tension through the front of the body

Cues:

  • Keep the elbows level with your shoulders and rotate the hands down and back up with control
  • The elbows should stay directly to the sides of the shoulders
  • Maintain strong retraction and rotate the hands as low as possible without causing the shoulders to translate forward

Mistakes:

  • Elbows moving – the humorous should rotate within the joint
  • Shoulders rolling forward as the hands come down
  • Using too much weight
  • Flaring the ribcage 

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