DB Farmer Carry Sprint

CarryDB

A fast-tempo farmer carry performed at near-sprint cadence with moderate loads — used by strongman and combine-style athletes to build loaded locomotion power and anaerobic capacity.

Demo: Strongman 101

Sets

4

Reps

15-20m sprint

Rest

2 min

Contraindications

Not for beginners with poor carry technique — master the slow heavy carry first. Avoid on uneven or slick surfaces.

Setup

Deadlift moderate-heavy dumbbells to the standing position, brace hard before the first stride.

Execution

  1. 1Drive out of the start with quick, powerful steps
  2. 2Keep torso upright despite the faster cadence
  3. 3Pump arms minimally — dumbbells stay controlled at the sides
  4. 4Accelerate through the full distance, don't decelerate early
  5. 5Set weights down safely, don't drop from height

Key cues

  • Explode off the first step
  • Stay tall even while moving fast
  • Quick feet, not long bounding strides
  • Grip stays locked in despite speed
  • Finish through the line, don't coast

Common faults

  • Torso collapsing forward at speed
  • Losing grip and dropping implements while sprinting
  • Overstriding and rolling ankles
  • Holding breath through the entire sprint
  • Slowing down before the finish line

Tweaks

  • Time the sprint for a leaderboard metric
  • Use farmer handles or thick-grip dumbbells for extra grip challenge
  • Pair with sled push for a strongman medley

Regressions

DB Farmer Carry (Heavy, Short Distance)

Muscles

Primary: Forearms, Glutes, Quadriceps

Secondary: Core, Calves, Trapezius

Notes

CONDITIONING/POWER carry: moderate-heavy load, short fast distance. Bridges strength and conditioning — this is the strongman-competition version of the farmer carry.

Sources

Attribution: Strongman canon / Dan John