4B. Single-Arm Overhead Farmers’ Carry
4×8 reps with 3-5min. rest after all sets (minimal rest between sets)
Why it works:
This exercise works on building strong shoulders in isolation, similar to Armbars, but with the added challenge of walking as you hold the weight overhead. “Done with proper alignment, this is an incredible shoulder- and core-stability drill,” Daly says. The added core work is key, as powerful rotation from the hips and abs helps propel you through the water.
How to do it:
Stand with feet shoulder-width apart. Press a kettlebell or dumbbell overhead, keeping your elbow straight and bicep aligned with your ear. Walk 30 to 40 yards, focusing on a long arm and tall posture, making sure your pelvis is aligned with your rib cage. Complete all reps on one side, then switch.
For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube!Back to top