Farmer's Carry and Suitcase Carry Warm-Up

A strength warm-up in lanes, walking with dumbbells on both sides, in one hand, and overhead. It activates the core, grip, and shoulder stabilizers and practices safe technique for lifting weight off the floor and setting it down.

How to play

1. Mobility for 1.5 minutes: hip hinges, shoulder circles, and 10 squats.
2. Pick-up technique (1 minute): dumbbells beside the feet, hinge with a neutral spine, brace, and stand up by pushing the floor away.
3. Farmer's carry (2 minutes): in groups of 4 per 15-yard lane marked with cones, a dumbbell in each hand, shoulders down and back, short steps; down and back twice in relay order.
4. Suitcase carry (2 minutes): one dumbbell only, without leaning toward the weight; right hand going down and left hand coming back.
5. Waiter's carry (1.5 minutes): light dumbbell overhead with a straight arm; 15 yards with each arm.
6. Finish (1 minute): set dumbbells down with a hinge, 5 easy jumps, and 2 short accelerations.

Rules

• Always pick up and set down dumbbells with a hip hinge, never rounding the back.
• Safety: never drop a dumbbell; set it down. If the shoulder hurts overhead, lower it.
• Walk, do not run, and wait your turn in line.

Variations

Adaptations

• Wheelchair users: hold the dumbbell on the lap or overhead while a partner pushes the chair.
• Students with visual impairments: walk beside a sighted guide who calls out the end of the lane.
• Lower fitness level: 5-lb dumbbells and 10-yard lanes.

Learning goals

• Activate the core, grip, and shoulders with loaded carries.
• Apply safe technique for lifting weight off the floor and setting it down.
• Hold a tall posture under an uneven load.

Equipment for a class of 25

• dumbbells: 16
• cones: 12

Teacher tip

Set the dumbbells by weight at the start of each lane to avoid students crossing paths. It is a great strength-day warm-up because it teaches posture and bracing with little explanation.

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