Focus Health & Fitness

A lot of people think they need complicated exercises to get stronger.

The truth is, some of the simplest exercises often give you the biggest return.

The farmer’s carry is one of them.

It doesn’t look like much, but don’t let that fool you.

It challenges your grip, core, posture, shoulders and legs all at once while teaching your body to stay strong and stable as you move.

It’s also one of the most practical exercises you can do. Think about how often you carry shopping bags, luggage, boxes or your kids.

After many years of helping people get stronger, we still come back to this exercise time and time again. Not because it’s flashy, but because it works.

Sometimes the simplest exercises really are the best.

Save this one for your next workout and let us know what you think.

After 30 years as a Personal Trainer Ryan still genuinely loves what he does. 💪🏻🫶🏼

It’s never been about crazy diets, spending hours & hours in the gym or chasing perfection. It’s about helping people become stronger, healthier and more confident so they can enjoy life outside the gym.

The end of this video wasn’t planned… but I think it says everything about why he’s still doing what he loves after all these years.

At first glance, this exercise doesn’t look like much.

In fact, it’s a bit of a sneaky one. While you’re doing it, it often just feels like a stretch through your hamstrings… then the next day you realise just how much work they were actually doing.

The kettlebell deadlift is a great way to strengthen your glutes, hamstrings and lower back while practising one of the most important movements we use every day.

Think about how often you bend down to pick something up, lift the shopping, move things around the house or pick up your kids. Being strong in these everyday movements makes a big difference.

At the studio, this is one of those exercises we use with a lot of our clients because it’s simple, effective and easy to adjust for different strength levels and abilities.

Sometimes it’s the simple exercises that make the biggest difference.

Save this one to try next time you’re training.

Most people never address pec minor, but it’s one of the most chronically tight muscles in modern life. It sits beneath pec major, attaches to your coracoid process and ribs 3–5, and when it shortens, it drags your shoulder blade forward and down — rounding your posture, compressing your shoulder joint, and limiting overhead movement.
This strap variation is simple and effective. By holding the strap and gently rotating away from that shoulder, you create a long, controlled tensile pull through the muscle without any joint stress. No aggressive door frame stretching, no strain — just a clean, progressive tissue load.
Why it works for almost everyone:
• Desk workers and phone users whose shoulders have crept forward
• Anyone with shoulder impingement or rotator cuff irritation
• Clients who bench press or push heavy without balancing posterior work
• People with shallow breathing — pec minor restriction limits rib expansion
Hold for 30–60 seconds, breathe into the chest, and let the rotation gradually deepen. Do both sides, but expect the dominant side to be tighter.
Small muscle. Big impact.

Give this one a try today 🖕🏻😊