Farmer's carry

During this exercise, it is important to brace the abdominals and avoid excessive rotation or lateral flexion of the spine. Instead, keep an upright posture. [ID: farmers_carry]

Instructions

You can use dumbbells or kettlebells as your weight.

This guy is really into the Farmer's Carry, and I like it! www.youtube.com/watch?v=cL7tSMhz8yQ

He has some cool stuff like a detailed program for improving your Farmer's Carry. Here are his bullet points:

Start with a weight that feels heavy but is manageable
Walk with slow, controlled steps for 15-90 seconds
Repeat for 3 sets, resting for 60 seconds in between sets
Do this 2-3 times per week
Every week, try to add 5 seconds to each set
Once you reach 90 seconds, increase the weight by 10% and keep going
Note: It's normal for times to decrease with each set you do

There is also an exercise called a Suitcase Carry, which is the Farmer's Carry with one arm at a time. This guy explains and compares the two exercises, www.youtube.com/watch?v=89Ojpz5GuLM

Little help

Video: demo of Farmer's carry, www.youtube.com/watch?v=MH8id-EaoPA

Article: Intro page from VeryWellFit, www.verywellfit.com/how-to-do-a-farmer-carry-techniques-benefits-variations-4796615

Image source: NASM, nasm.org