Kettlebell Farmers Carry

Difficulty: Beginner

  1. Standing straight with a kettlebell in one hand, lift the knee of one leg off the floor to knee height.
  2. Bring the leg back to standing and repeat with the other leg, keeping the kettlebell on the same side.
  3. Repeat.

Plate Pinch Grip Farmer's Carry

Difficulty: Intermediate

  1. Stand tall holding two plates in each hand with a pinch grip.
  2. Walk for the desired distance or time.

Plate Pinch Grip Deadlift


  1. Stand facing the plate with your feet shoulder-width apart and the plate positioned between your feet.
  2. Bend down and grasp the plate from the top edges with both hands, making sure your thumbs and fingers are evenly spaced.
  3. Keep your back straight, chest up and core engaged, and stand up with the plate, keeping it close to your body.
  4. Lower the plate back down to the ground, keeping control and maintaining good posture.

Barbell Suitcase Deadlift

Difficulty: Advanced

  1. Begin by standing with your feet hip-width apart and holding a barbell at one side of your body, with your palms facing your thighs.
  2. Keeping your core engaged and your back straight, bend at the hips and knees to lower the barbell down towards the ground.
  3. As the barbell reaches the ground, use your legs and glutes to push through your heels and extend your hips and knees to raise your body back to the starting position.
  4. Repeat the movement for the desired number of reps, then switch sides and repeat the exercise with the barbell on the opposite side of your body.