CarryBB
A farmer-style carry performed by straddling a loaded barbell (or using a trap-bar-style deadlift stance) and lifting the ends or handles overhead of the feet — an advanced substitute when dedicated farmer handles aren't available.
Demo: Adventure racing carry variations demo
Sets
4
Reps
15-20m
Rest
2 min
Contraindications
Requires a rack/loadable barbell and floor space to straddle — future equipment. Not for lifters without solid deadlift technique.Setup
Load a barbell (ideally with a low center bar or trap-bar-style handles) on the floor. Straddle the bar, hinge down with a flat back, and grip the handles or sleeves at the sides.
Execution
- 1Deadlift the loaded bar to full standing extension
- 2Stand tall with the load at the sides of the thighs
- 3Walk forward with short, controlled steps
- 4Keep the bar/plates from swinging or clanging
- 5Lower back to the floor with control, hips back first
Key cues
- Brace the core hard before lifting
- Chest up, lats engaged on the pickup
- Walk tall, don't lean back to counterbalance
- Keep grip tension consistent throughout
- Breathe out gradually during the walk, don't hold air the whole set
Common faults
- Rounding the back on the initial deadlift pickup
- Leaning backward to counterbalance the load
- Plates clanging together from poor path control
- Losing grip mid-carry due to bar diameter
- Rushing the pickup before bracing
Tweaks
- Use a trap bar instead for a more natural straddle carry
- Add fat-grip attachments for extra grip demand
- Pair with a farmer carry medley using other implements
Progressions
Muscles
Primary: Forearms, Trapezius, Erector Spinae
Secondary: Glutes, Quadriceps, Core
Notes
STRENGTH carry: heavy load, short distance. Marked for future equipment (barbell) — straddle-lift substitute for true farmer handles.
Sources
- The Secret of Loaded Carries - Dan John, T-Nation
- Farmer's Walk: How to Do It, Muscles It Targets, and Benefits - Runner's World
Attribution: Strongman canon