라이브러리로시작 
끝 
운동 라이브러리
Farmers Walk
A loaded carry with heavy dumbbells at the sides that builds grip, trunk stability, and total-body work capacity in one simple drill.
하체덤벨Loaded carry
주동근
전완코어
협응근
승모근둔근대퇴사두종아리
장비
덤벨
패턴
Loaded carry
준비 자세
- 01Place two heavy dumbbells on the floor just outside your feet.
- 02Hinge and squat down with a flat back to grip both handles.
- 03Stand up with the weights as you would a deadlift.
- 04Set the shoulders back and down, ribs stacked over the pelvis.
수행
- 01Walk forward with short, quick, controlled steps.
- 02Keep the torso tall and the dumbbells still at your sides.
- 03Breathe steadily behind a braced trunk for the full distance.
- 04Stop, then lower the weights with a controlled hinge, not a drop.
체크포인트
- -Shoulders stay level; neither side dips toward its dumbbell.
- -Head and chest stay up with eyes forward.
- -The dumbbells do not swing or bang against the legs.
- -Grip stays crushed on the handles from start to finish.
흔한 실수
- -Leaning forward and letting the weights pull the posture down.
- -Taking long strides that make the load swing.
- -Shrugging the shoulders toward the ears.
- -Rounding the back when picking up or setting down the dumbbells.
프로그래밍 노트
- -Use 3 to 5 carries of 20 to 40 meters with a load that challenges grip by the end.
- -Program at the end of a session as a finisher or on a dedicated conditioning day.
- -Progress distance first, then load; straps defeat the grip benefit.