Farmer are awesome, but there are many ways to challenge and do your loaded carries. Dan John gives a great example that I use from time to time. The "Cook Drill" from Gray Cook. Pick a kettlebell and take it for a walk
Standing, hold a kettlebell in the rack.
Now press the kettlebell straight overhead and walk (waiter walk). Your arm should be completely straight, and your shoulder "packed" (pull it down and away from your ear).
If you feel your arm start to wobble or your core starts to shift, then you’ve lost integrity. When that happens, bring the weight back to the rack position. Hold the kettlebell in the rack position and continue to walk until you feel yourself losing integrity again. At that point, release the weight to your side so you’re holding it like a suitcase. Once you can’t hold the kettlebell in that position, switch hands and start from the beginning.
The rack position is always killing me!
