Celebrity personal trainer Senada Greca has highlighted a crucial exercise for women: Farmer’s Carries. Speaking on the She MD podcast, she emphasized that this simple yet effective movement—walking while holding weights—can significantly benefit physical strength and daily functional tasks.
Benefits of Farmer’s Carries:
- Strengthens Upper and Lower Body: Works muscles in the forearms, back, shoulders, glutes, quads, hamstrings, and calves.
- Improves Core Stability: Enhances core strength and gait stability essential for balance.
- Functional Exercise: Mimics everyday tasks like carrying groceries or a child.
Greca suggests starting with lighter weights—about 30% of body weight—before gradually increasing the load up to 70%. The goal is to carry weights continuously for 1-2 minutes.
How to Perform a Farmer’s Carry:
- Stand with feet hip-width apart and hinge at the hips while keeping your back flat.
- Brace your core and pick up the weights.
- Drive through your heels to stand tall, pulling your shoulders back.
- Walk forward with slow, controlled steps, maintaining a tall posture.
- If you need to turn, set the weights down first before repositioning.
This versatile exercise is a key strategy in building strength and enhancing overall fitness. For additional insights and training plans, you can explore resources like the We Rise app and the Women’s Health platform.
