The farmer's walk is a great exercise for building up your core strength, shoulder stability and grip. But if you hold the weight in a goblet position, you’ll also pack muscle onto your arms.
"This is one of my favorite farmer's walk variations," says Men's Health Fitness Director BJ Gaddour, C.S.C.S., who demonstrates the goblet carry in the video above.
To perform the goblet carry, simply walk forward and backward while holding a dumbbell or kettlebell close to your chest. (Your upper body should look the same as it would for a goblet squat.)
"With a heavy load, go for one minute; with a lighter load, go for two minutes," says Gaddour.
Do three to five rounds -- resting for one minute between sets -- either as a finisher after your next workout or as a core exercise in a circuit.
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-- How To End Shoulder Pain From Lifting
-- The J.J. Watt Workout