Exercise

Farmer's Carry

Pick up heavy things and walk - it's literally the groceries, the car seat, the suitcase. Farmer's carries build crushing grip, a braced core, and posture that holds up under load, all in one simple move.

BeginnerDumbbells~5 min

Demonstration

Sets

3

Reps

30-45s walk

Rest

90s

How to do it

  1. 1

    Stand between two dumbbells and deadlift them up with a flat back.

  2. 2

    Stand tall: chest up, shoulders back and down, arms hanging straight at your sides.

  3. 3

    Brace your core like you're about to be poked in the stomach.

  4. 4

    Walk with short, controlled steps for 30-40 meters or 30-45 seconds.

  5. 5

    Keep the weights from banging your thighs and don't lean to either side.

  6. 6

    Set the dumbbells down with a flat back, rest, and repeat.

Common mistakes

  • Leaning forward or shrugging as fatigue sets in
  • Taking long, fast strides instead of controlled steps
  • Going so light there's nothing to grip against - this should feel heavy

Dad tips

  • No room to walk? March in place holding the weights for time.

Same muscles, new angle

Dead Hang

Just hang from a bar. It sounds easy until you try 30 seconds. Dead hangs build vice-grip forearms, decompress a spine that's been folded into a desk chair all day, and lay the foundation for your first pull-up.

BeginnerPull-up bar~3 min

Towel Wring

Grab a bath towel and wring it like you're getting the last drop out - that's the whole exercise. It hammers the gripping and twisting muscles of the forearms that keyboard hands sorely lack, using something already in your bathroom.

BeginnerNo equipment~2 min