Tip The Deadlift and Carry Challenge Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip The Deadlift and Carry Challenge Combine two killer exercises and get better at just about everything Take a look by Linden Ellefson May 6, 2018April 5, 2021 Tags Challenge Training, Deadlift, Metcon, Tips, Training The Deadlift and the Farmer s Walk Deadlifts and farmer carries are independently two of the best exercises you can do to get stronger and fitter. Deadlifts improve your ability to use your posterior chain and entire body to produce force and power safely. Farmer carries improve your shoulder stability, core strength, grip strength, and overall work capacity. But what happens if you combine them? Good things. Very good things. Here s What To Do Basically, you're going to do trap-bar deadlifts, then immediately do farmer's walks with the same bar. Here's what it looks like, in part: Because you have to carry the bar after you pick it up on your last rep of deadlifts, you're forced to lower the weight. Your deadlifts become crisp, because they're at a much lower percentage of your 1RM, allowing your technique to be near perfect. After doing the deadlifts, you still have to walk. You just gotta hold tight and tell yourself that you're not letting go no matter what. It's a test of mental strength as much as it is a test of physical strength. The Workouts For Time Set your trap bar weight at 65-70% of your max trap bar deadlift. Set an amount of distance that you have to travel, like 500 feet. Start a timer. Do 3 reps of deadlifts, then begin your farmer's walk. If you drop the bar, you have to do 3 deadlifts before you keep traveling forward. When you've reached 500 feet (or whatever you choose), stop the timer. Try to beat that time in future workouts. For Distance Set a timer for 10 minutes. See how far you can make it with your trap bar in the given time. Again, every time you set the bar down, you have to do 3 deadlifts before you can travel forward again. This exercise combo will improve your strength and your work capacity. It also makes a great finisher at the end of your workout. Do it and your back and shoulder strength will skyrocket, along with making everything else you do seem easy. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Tip A New Way to Lift a Barbell This is a great exercise for shoulders, core, and more. Easy to learn, challenging to do! Check it out. Tips, Training Nick Tumminello December 10 Training Tip The High-Bar Squat for Big Quads It's hard to beat this squat variation for big quads. Here's what you need to know. Training Andrew Coates December 3 Training Tip Extended Sets for Triceps Get the best pump of your life and trigger new muscle growth with the extended set method. Arms, Exercise Coaching, Tips Mark Dugdale July 20 Training The 4 Most Damaging Types of Training Bodybuilding, powerlifting, CrossFit, running: Which one will mess you up the most and how can you prevent it? It Hurts Fix It, Mobility, Soft-Tissue Techniques, Training Dr John Rusin September 23