Farmer’s Carry
Quick Information
Category
Functional Training
Difficulty
Beginner
Equipment
Dumbbell, Kettlebell
Primary muscle group
Forearms, Trapezius, Trunk
Secondary muscle groups
Gluteus Medius, Quadriceps, Erector Spinae, Calves
Movement pattern
Loaded Carry
Training goal
Grip Strength, Trunk Stability
Sport
General Athletic Development, Powerlifting, Tactical / Military, Football, Soccer, Rugby
Overview
Purpose. Walk a set distance holding heavy weights at your sides — the simplest way to build grip, trunk stiffness and loaded gait.
How it fits the system. A beginner-level loaded carry entry in the Functional Training section, programmed to develop grip strength, trunk stability. Related work in the library: Trap Bar Carry and Get-Up to Kneeling.
Primary muscles
Forearms, Trapezius, Trunk
Secondary muscles
Gluteus Medius, Quadriceps, Erector Spinae, Calves
Movement pattern
Loaded Carry
Equipment
Dumbbell, Kettlebell
Difficulty
Beginner
How to Perform
- Set the implements at the sides and hinge down to grip them in the middle of the handles.
- Brace the trunk, pull the shoulder blades down and stand up with the legs.
- Stand tall with the ribs down and the shoulders set.
- Walk with short, quick steps and a level pelvis.
- Keep the implements from swinging into the legs.
- Set the load down under control rather than dropping it.
Coaching Cues
- Squeeze the handles hard and keep the wrists straight.
- Stay tall, ribs stacked over the pelvis.
- Take shorter steps than you think you need.
- Breathe steadily rather than holding your breath.
Common Mistakes
- Shrugging the shoulders up towards the ears.
- Leaning back to counterbalance the load.
- Letting the implements swing and rotate the trunk.
- Dropping heavy implements from a standing position.
Progressions & Regressions
Progressions
Increase load, then distance, then move to a single-arm suitcase carry for extra anti-lateral-flexion demand.
Regressions
Lighter weights, shorter distance, or a static hold in place.
When to Use It
When to use
At the end of a session as a finisher, or between strength sets as low-fatigue filler work.
When not to use
When grip fatigue would compromise a following pulling exercise.
Programming
4 to 6 sets of 20 to 40 metres, or 3 to 4 sets of 30 to 45 seconds per hand.
Popular
Popular Articles
