Shoulders elevate toward ears
Upper traps shrug under load rather than the scapulae staying packed.
Overactive muscles
Upper trapeziusLevator scapulae
Corrective work
Foam RollUpper traps↗StretchUpper trap doorframe stretch↗Carry · Full Body
Farmer's Carry
Coaching cues
- Hold heavy dumbbells or handles at sides; stand tall
- Pack shoulders down and back before taking the first step
- Walk with short, controlled steps; do not let the weight sway
- Keep spine neutral and core braced the entire carry distance
Common faults 3
Trunk laterally flexes toward heavy side
Core fails unilaterally, causing a lean toward the weight.
Overactive muscles
QL (opposite)Obliques
Corrective work
Foam RollQL / lumbar↗StretchStanding lateral bend QL stretch↗Forward head posture during carry
Head juts forward under the loaded stress of the carry.
Overactive muscles
SCMScalenesUpper trapezius
Corrective work
StretchChin tucks↗StretchUpper trap neck stretch↗