라이브러리로시작 
끝 
운동 라이브러리
Farmer Carry
A loaded carry walking with heavy dumbbells at the sides, building grip, trunk stiffness, and full-body work capacity with minimal technique barrier.
코어덤벨Loaded carry
주동근
전완코어
협응근
승모근둔근복사근등 상부
장비
덤벨
패턴
Loaded carry
준비 자세
- 01Set two heavy dumbbells on the floor at your sides.
- 02Hinge and grip both handles in the middle of the grip.
- 03Stand up tall with a deadlift-style lift, chest up.
- 04Pull the shoulders down and back and brace the trunk.
수행
- 01Walk forward with short, quick, controlled steps.
- 02Keep the torso tall and the weights dead still at the sides.
- 03Breathe in short cycles behind a consistent brace.
- 04Cover the target distance or time, then set the weights down with a controlled hinge.
체크포인트
- -Posture stays stacked: ears over shoulders over hips.
- -Weights do not swing or bang against the legs.
- -Steps stay even with no sideways lean or hip drop.
- -Grip stays crushed on the handles from start to finish.
흔한 실수
- -Leaning forward and letting the weights drift ahead of the body.
- -Shrugging the shoulders up to the ears.
- -Taking long, lazy strides that let the load swing.
- -Dropping the dumbbells from standing instead of hinging down.
프로그래밍 노트
- -Use 3 to 5 carries of 20 to 40 meters with heavy loads for strength.
- -Use lighter loads for 40 to 60 seconds when training work capacity.
- -A simple weekly total-work progression: add distance first, then load.