What’s the Most Functional Exercise You Can Do?

Probably picking sh@t up and carrying it.

really great tutorial and variations, def worth the watch

We just went over this a few weeks ago…You Should Do This: Chaos Carries

But, I’ve kinda, sorta noticed that not only have Farmers Carries become more popular but they’re often absolutely brutalized.

Most People do Farmers Carry’s Like a Wet Noodle. 

I don’t know how this became a thing but more and more the bells or worse the PERSON is waving in the wind while “performing” the exercise.

Maybe it comes from seeing things like the Worlds Strongest Man on TV.

Or maybe some super strong dude handling heavy ass weight, with farmers carry implements, in you gym.

But, we need to keep something in mind,

They’re Not “Letting” the Implements Move

Trust me on this, when the gym is doing farmers carries with more weight in each hand than you, or I, deadlift?

They are doing EVERYTHING they can to LIMIT the movement of that implement.

What’s my Point? 

When You’re Doing Carries…

The Bells Shouldn’t Move. 

or at least the bells movement should be “limited”.

What’s the Point of Carries Anyway? 

Farmers Carries are essentially a

MOVING PLANK

the goal shouldn’t be to move the most weight, unless the carries are done in competition, then…the goal is simply to win…

Farmers Carries, and all the other variations, are about:

STIFFNESS

The goal is to NOT MOVE.

To LOCK the body in place and resist the movement the bells.

Farmers Carries:

Checklist:

• Pick them up right:
  • Chest up
  • Lats tight
  • Grip Tight
  • Hip hinge (glutes and hamstrings loaded)
  • Knees out
  • STAND on the glutes

Epic Truth: I’ve actually never seen someone get hurt performing a farmers walk. I have seen them get hurt picking the weight up and putting the weight down.

• Shoulders in the joint (lats on) and centered
• KEEP SOME TENSION IN YOUR SHOULDERS. <—–if your shoulders are hanging down…stop that shit, get em up in the joint, remember STIFFNESS, not hanging off the shoulder. 
• GRIP the bells (7-8/ 10) You don’t need maximal grip, but you need it close.
• Stay “tall” (spine stacked)
  • Yes, you’ll see VERY strong people have a forward “lean”/ “hinge”. Once you understand/ know/ and intrinsically do this, you’ll be strong enough to have earned the right to do this. Until then, don’t worry about it.
• Step under the hip, not into the midline.
• STAND on the hip with each step.
• Arms and weights NEVER rest on your body

Bro Tips:

• The arms and weight can touch the body, but not rest on it. Slightly internally rotating the upper arm, rotating the elbows out, can get the elbows off the body.
• Pinkies, crush the handle with the pinkies. <——whole hand really, but most people forget the pinkies. 
• Don’t overstep, the heavier the weight, the smaller the step.  Overreaching will put the knee too far out in front of the center of gravity and you’ll most likely collapse to the midline or have too much knee bend and “swampy” steps.
• Breathe (for longer sets) but don’t take giant breaths in or out. Just stay smooth and try to only move as much air as you must. <—–the minute you breath out the chest cavity has the opportunity to “collapse”, once that happens under substantial load you’re not reclaiming that position and tightness. 
• Turns make it harder: the more turns, as long as the upper body stays TIGHT, ie the bells don’t swing, the harder the set.

Don’t Do Swampy Farmers Carries

Signs of Suck:

• Each step is too far out in front of the body.
• Steps look “bouncy”, shoulders going up and down,  not like you’re gliding across the ground.
• Weights are moving around.
• Knees are flexed (bent) through the movement