4. Dumbbell farmers walk
Task: Carrying heavy stuff from here to there (surprise) places a huge demand on all the muscles of your core. Get really good at it, while bolstering your body against injury, by mixing this move into your routine.
Execution: Begin by standing between two dumbbells. After gripping the handles, lift them up by driving through your heels, keeping your back straight with your chin up and shoulders back. Walk taking short, slow steps, and make sure you breathe. Travel for a desired distance, typically about 100 feet. Your form should look like that of a farmer walking with a heavy wheelbarrow. This move also challenges your grip strength and elevates your heart rate.
Tip: For even greater core engagement, try this move’s sister lift: the suitcase carry. The execution is the same, only you perform your sets carrying a single, heavy dumbbell on one side.Back to top