That’s Heavy
When my family and I first moved to the U.S., I carried a lot more than just our luggage.
My wife and kids didn’t speak English well, so every task that required communication fell on me. Setting up bank accounts, enrolling the kids in school, handling repairs, explaining cultural differences — all of it was on my shoulders.
At first, I thought I could handle it without much trouble. I’ve always been the one my family could rely on, and I took pride in that. But over time, the weight of it all started to wear me down. Juggling work, family, and the daily stress of adapting to a new culture felt like an endurance event with no finish line. I hadn't lived in the US for close to 30 years so let's just say a lot had changed.
But I never considered setting the weight down. My family was counting on me — and no matter how heavy it felt, I was willing to carry it.
One exercise that has become a staple in helping me build both physical and mental resiliency has been heavy Farmer Walks. Three times a week, I pick up heavy weights and carry them — not just to build strength but to remind myself that real strength isn’t about avoiding the load. It’s about learning how to carry it.
The Physical Side
Farmer Walks are one of the simplest but most powerful exercises for martial artists. They test more than just your muscles — they test your ability to stay composed under pressure.
Grip strength, core stability, and postural integrity — Farmer Walks hit them all. When you pick up a heavy load and walk with it, your entire body is working:
✔️ Grip and forearms stabilize the weight.
✔️ Core and back maintain posture.
✔️ Legs and hips drive the movement forward.
✔️ Breath controls your pace and composure.
The real test comes when your grip starts to slip and your mind tells you to drop the weight. That’s when the training starts.
How to Train It
Setup: Use two heavy kettlebells or dumbbells.
Form: Keep a neutral spine, shoulders back, and core engaged.
Breathing: Breathe steadily through your nose.
Distance: Walk 30–40 yards at a steady pace.
Sets/Reps: Start with three sets, increasing weight or distance over time.
Pro Tip: Focus on composure. If your grip or posture breaks down, stop, reset, and go again.
Here's an example of where I'm using two different kettlebell weights. Doing this increases core stability, grip strength, and anti-rotational strength by forcing your body to resist uneven loading. This improves balance, coordination, and real-world strength, making you more resilient to asymmetrical and unpredictable forces.
The Mental Lesson
When the weight gets heavy, your mind gives out before your body.
That moment when your grip starts to fail — can you breathe through it? Can you adjust your posture and push through?
That’s the difference between strength and resilience. Strength is how much you can lift — resilience is how long you can carry it.
Farmer Walks teach you to hold on when everything in your body tells you to quit. The same skill applies to martial arts. When you’re pinned down and exhausted — can you breathe through it and keep fighting?
“The real strength isn’t in lifting the weight — it’s in carrying it.”
How It Keeps You on the Mat Forever
Farmer Walks build the type of strength that keeps you training for decades.
✔️ Grip strength – Strong hands and forearms improve clinch work, grappling control, and striking power.
✔️ Core and back strength – A strong core and stable back protect your spine and joints, reducing the risk of injury.
✔️ Postural strength – Maintaining posture under load helps you stay balanced and composed in sparring and competition.
✔️ Mental strength – The ability to hold on under pressure transfers directly to martial arts — when you’re exhausted, you can keep going.
Farmer Walks teach you to carry your weight with control and composure — in training, in competition, and in life.
The Life Lesson
We all carry weight in life — family expectations, career pressure, personal setbacks. Life will hand you burdens.
The question is: How are you carrying that weight?
Are you stiff and tense, trying to muscle through it? Or are you composed and balanced, breathing steadily as you handle the load?
Farmer Walks teach you that strength isn’t about avoiding pressure — it’s about breathing through it, adjusting your posture, and moving forward.
Next time life feels heavy, ask yourself: Am I carrying this weight — or is it carrying me?
4 comments
I think you’re right. I’ve long thought loaded carries in general are awesome, and used to do them a lot before becoming nomadic and sans gear. But even though I usually have no equipment, I should make a better effort to find something heavy at least weekly and carry it. I’m going to do it. Thanks Ryan
Micheal, I'm so glad to hear that this has inspired you to get back into heavy carries. Anything will do! Lemme know how it goes for you.
Grounding stuff as ever (pun intd.)
Being a touring musician carrying upto 40kgs traveling economy class (I HAVE done it, don’t ask how 🤣)… I had to reverse engineer SO much man. GMB was one of the first programs where I started joining the dots (and later the prematurely exited bjj rabbithole). Man, I wish I’d had more access to coaches like you back then. But so glad I do now.
Thank you so much for your comment. Likewise, I also wish I had known all this when I was younger! Cheers!