Conditioning exercise
Dead Hang & Farmer Carry
ConditioningPull-up bar1:49 demo
Two simple grip exercises, the dead hang and the farmer carry, that support strength as you age.
How to perform it
Hang from a secure bar, building up to 60 seconds total.
Break the time into shorter holds if needed.
For the carry, pick up heavy dumbbells and stand tall.
Walk with control for the set distance or time.
Coaching cues
- Use a secure bar
- Keep breathing
- Stand tall when carrying
- Stop before your grip fails
Make it easier
Do shorter hangs or carry lighter weights.
Make it harder
Add load, distance or hang time.
What it trains
Grip strengthForearmsPostureHealthy ageing
Programming
Hang: 60 seconds total. Carry: 3–5 sets.
General educational content, not individualized medical care. Use pain-free ranges and seek qualified guidance for injury, health, pregnancy or recovery concerns.
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More conditioning exercises
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