A theme I come back to over and over again on this blog is the benefits of a simple exercise regimen that requires minimal time and equipment. Building on this theme, I’d like to briefly post today about one of my personal favorite exercises: the farmer’s carry (and its one handed equivalent, the suitcase carry).
A farmer’s carry is the simplest of exercises. Simply pick up a heavy weight in each hand and walk until you start to tire out. The weight can be a dumbbell, a kettlebell, a rock, or anything else you have on hand. (If you really want to imitate a farmer, two buckets filled with milk would do the trick!) The weights needn’t be equal either. I frequently do this with a 24kg kettlebell in one hand, and a 16kg kettlebell in the other, and then switch hands at some point. I find that the asymmetry in weight adds a dimension of balance training to the exercise.
For a suitcase carry, pick up a heavy weight in just one hand, walk until your arm/hand starts to give out, and then switch hands.
Either way you will get a fantastic all around exercise that builds strength in the arms, shoulders, core, and legs. Moreover, you can do short spurts of this exercise – say a minute or two tops – without breaking a sweat, which means you could simply do it several times throughout your day without ever changing clothes or doing a “workout.” Using this, I have added significant strength and definition to my core over the past few months.
This is one of those great “hacks” for those who “don’ t have time to exercise.” Here are links to youtube videos demonstrating proper technique for these two exercises:
