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Recently, I spoke with a friend of mine, and I was surprised to hear he dedicates almost a whole gym session to what he calls "Arms and Farms," which translates as arm and shoulder exercises and the farmer's carry.It makes sense to work your shoulders and arms in one workout, and it's smart to pair this with the farmer's carry. Still, if you're short on time, you might want to focus on more muscle groups in one session using moves known as compound exercises (ones that work multiple muscles, like push-ups or squats). Thankfully, the farmer's carry, or farmer's walk, does that, as it works almost your entire body.If I were rushing through my resistance training for the week, I would pick this exact exercise to work my upper and lower body and core muscles. Here's why, plus the benefits.How to do the farmer's carryStand with your feet hip-width apart and two kettlebells placed on either side of your feet. You could also use a trap bar, dumbbells, or similar.Bend your knees and lower into a squat, keep your chest lifted and the weight evenly distributed across your feet. Look ahead with a flat backGrip both kettlebells, engage your core and set your shoulders back and downPush through your heels to stand. Begin walking without leaning forward, backward or to one side.Contract as many muscles as possible and pull your shoulder blades together to prevent hunching. Stand tall as you walk while keeping a firm grip on the weights. Try 2-3 sets or accumulate as much distance or time as possible against a time cap or rep target.Why you should try the farmer's carry this week
