B.A.S.S. – Balance. agility. strength. stretching

Garden B.A.S.S. Week 9 – Carry Like a Farmer

By Sam peacock

Many everyday tasks involve carrying — bringing in the groceries, moving pots in the garden, carrying children, or lifting bags around the house.

This week, our physio Sam introduces the Farmer’s Carry. It’s a simple, but highly effective exercise that builds whole body strength - so you feel stronger during these moments.

Walking while holding a weight challenges your legs, core, shoulders and grip at the same time. Your body learns to stay tall and organised while moving with a load.

Watch our video below to see Anna-Louise in action doing the Farmer’s Carry. And read below for more information about how to progress it to make it harder.

How to Perform the Farmer’s Carry

Start by squatting down and picking up even weights in each hand.

Stand tall with your collarbones wide, wrists neutral and core engaged. Keep your posture upright and your gaze forward.

Walk steadily for 30–60 seconds, breathing normally as you go.

The focus is smooth walking and good posture.

Choosing the Right Load

Sam suggests starting with a manageable weight that allows you to stay tall and walk smoothly.

Over time, gradually increase the load as your body adapts. Strength builds best when muscles and tendons are given time to adapt progressively.

Progression: Single-Hand Carry

For a greater challenge, try carrying a weight in just one hand.

Your body will work harder to stay upright and balanced. Focus on resisting the urge to lean toward the weight.

Switch hands and repeat.

Why This Matters

Exercises like the Farmer’s Carry build real-world strength.

They prepare your body for the kinds of loads you meet every day — carrying groceries, moving garden tools, lifting boxes, or holding bags while walking.

The goal isn’t just lifting weights. It’s building strength that helps you in everyday life.

WHAT TO DO this week

Do your B.A.S.S. exercises.

And remember when you are carrying;

Stand Tall. Carry Strong.

Book For Next Term

Next term is open for booking. Join us to build strength, move with confidence, and keep doing what matters most.

Click to book your spot now.

Note: Online class booking is available for existing clients only. If you are new to Physiocise and would like to join our class, please contact us for more information.