Description of Dumbbell Farmers Carry
The farmers carry strengthens the forearms traps and core as a whole body workout.
Carriers are a fundamental movement pattern that you should incorporate into your exercise regimens in order to achieve maximum strength.
To strengthen the forearms and traps the movement uses isometric contraction. In addition it tests your core strength as you attempt to walk the recommended distance while keeping your spine straight.
You may incorporate the farmers carry into almost any type of exercise program.
Guidelines for Dumbbell Farmers Carry
- Straighten your posture and take a neutral hold on a dumbbell in each hand.
- Walk for a predetermined distance or duration while holding the dumbbells at your sides and keeping your shoulders in an active position.
Dumbbells Farmers Carry Tips
- Make sure to take a deep breath to settle your shoulder position before starting the exercise.Before raising the weight make sure your shoulders are in a decent position because the weight will cause your scapular depression.
- Make sure you are not swaying to one side while executing a variation of the unilateral carry.
- Shoulders slightly shrugged. Just enough to counteract the weight dragging your shoulders down, not enough to move you above a neutral position.
- Make sure you’re walking in a heel toe gait.
- Avoid letting the weight push you into overextension by stabilizing it.
- Breathe continuously throughout the exercise; do not depend on breathing to stabilize your spine.
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