Farmer’s Carry
Quick Information
Category
Functional Training
Difficulty
Beginner
Equipment
Farmer’s Handles, Dumbbells or Kettlebells
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, Strongman, Tactical, Field Sports
Overview
How to Perform
Coaching Cues
Common Mistakes
Progressions & Regressions
No items found.
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.
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