Gymdumbbells or kettlebells
Farmer's carry
Grip, trunk, shoulders and legs together.
- You need
- Two heavy dumbbells or kettlebells.
- Why it is in the plan
- Walking upright under load, which is what a pack does to you for a whole day.
How to do it
- 1Pick up a heavy dumbbell in each hand. Stand tall, shoulders down.
- 2Walk for 30–60 seconds with short, steady steps.
- 3Don't let the weights swing or your shoulders roll forward.
- 4Put them down with a flat back.
Easier
Lighter weights, shorter walk.
Harder
Heavier, longer, or a slow walk up stairs.
Common mistake
Picking the weights up with a rounded back. Squat down to them.
Home version: Suitcase carry (heavy bag)
Used in: Easy base, Alpine day, Multi-day alpine route, High-altitude expedition, Kilimanjaro trek
14 days free, no card. €19/month if you add one after. Cancel anytime.
Start 14 days freeRidgework writes training weeks for trail and mountain. It is not a medical device, not healthcare, and not a substitute for a clinician, a guide, or rescue. Research citations inform the week structure; they are not prescriptions. You remain responsible for safety in the mountains and in training.