I just taught Farmer's Carry (Farmer's Walk) to my small kettlebell class today. I know, who "teaches" Farmer's Carry, right? Well, I did!
To me, it goes perfectly with kettlebell deadlift, because you need to have a good deadlift in order to safely do a Farmer's Carry.
My teaching notes are from Al Ciampa's PT manual, with a few of my own added.
-- Put two kettlebells together between your feet. They can be the same weight, or different.
-- Get tight - feet corkscrewed into the ground, pull up on kneecaps, squeeze glutes, brace abs, engage lats to pack shoulders.
-- Hinge back - tight, and neutral spine. Reach down for kettlebells (bend knees if needed -- but HINGE, don't squat) while looking ahead.
-- Grab handles tight with your fingers, not your palm. Hook thumb around if needed.
-- Push up by engaging the glutes and pushing hips forward; maintain tension.
-- Move the bells to the outside of your hips and step one foot in.
-- Step forward... POSTURE when walking... Practice POSTURE!! Head up and looking forward, big chest, shoulders packed and lats engaged, hips under your shoulders (under the load).
-- Take short steps, heel to toe, use the glutes.
-- Reverse the deadlift to set the bells down: move them to the inside and step one foot out as you HINGE back. Maintain tension and don't round your back until you are unloaded.
I like the heavy farmer's carries and can carry bodyweight (36kg + 36kg) pretty easily, but not for a long time (90 sec or more). Working on both aspects. I get a ton of good out of these. Simple and yet SO effective...