#6
Farmers Carry
200m requiring upper back, core and grip strength
Upper Back Core Grip Strength
200m farmers carry. A true test of functional strength, this station requires a combination of upper back engagement, core stability, and grip endurance. The carry distance challenges your ability to maintain proper form under fatigue.
Technique
- ✓ Deadlift the weights safely to the starting position.
- ✓ Stand tall, shoulders back, core engaged.
- ✓ Walk with controlled steps, keeping weights stable at your sides.
- ✓ Maintain upright posture throughout the distance.
- ✓ Set weights down safely by reversing the deadlift motion.
Pro Tips
Maintain a tall posture: chest up, shoulders back and down.
Keep your core braced tightly to stabilize your spine.
Take controlled, deliberate steps; avoid shuffling.
Look straight ahead, not down at the weights.
Grip the handles firmly in the center.
Breathe steadily throughout the carry.
Common Mistakes
- ✕ Rounding the upper back and shoulders.
- ✕ Letting the core relax, leading to unstable posture.
- ✕ Taking excessively large or small, shuffling steps.
- ✕ Swinging the weights excessively.
- ✕ Looking down, which can compromise posture.
- ✕ Losing grip due to fatigue or improper initial grip.
Preparation
- Warm-up focusing on grip strength, core stability, and shoulder girdle.
- Practice picking up and carrying heavy objects.
- Build grip endurance through hangs or holds.
- Ensure clear path for carrying.