Hinge
Dumbbell Romanian Deadlift
A hip-hinge pattern that loads the hamstrings and glutes while teaching a stable, neutral spine.
- Intermediate
- Lower body
- Dumbbells
Full body · Carry
Farmer's Carry
Walking while holding heavy loads — a direct transfer to shopping bags, suitcases and grandchildren.
Updated 1 August 2026
Demonstration video coming soon
How to do it
- 1Hold a heavy dumbbell in each hand at your sides.
- 2Stand tall, ribs down, shoulders drawn back gently.
- 3Walk in a straight line with controlled, normal-length steps.
- 4Walk for 20 to 40 metres, or 30 to 45 seconds, then set the weights down safely.
Common mistakes
- Leaning to one side when loads are uneven.
- Holding your breath instead of breathing steadily.
- Dropping the weights carelessly at the end of the set.
Beginner modification
Carry lighter loads for shorter distances, or one weight at a time.
Progression
Increase load, distance or time, or progress to a single-arm suitcase carry.
Why it matters in midlife
Grip strength and trunk stability are practical markers of function, and carrying load is a bone-friendly, weight-bearing task.
Related exercises
Core
Dead Bug
A floor-based core exercise that trains trunk control without loaded spinal flexion.
- Beginner
- Core
- Bodyweight