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Farmer Carry

Difficulty: ⭐ Beginnercarry

Home Setup

Use heavy household items that you can safely grip and carry at your sides

Water jugsHeavy bagsSuitcases with handlesPaint cansBuckets filled with sand or water

💡 Pro tip: Start with equal weight on both sides and walk on a flat, clear surface to avoid tripping hazards

Gym Setup

Heavy dumbbells or kettlebells, ideally 40-70% of your bodyweight per hand for conditioning work

Safety: Clear a straight walking path, avoid slippery surfaces, and practice setting weights down safely before going heavy

💪 Muscles Worked

ForearmsGripTrapeziusCoreQuadriceps

⭐ Why This Exercise?

Farmer carries build exceptional grip strength and core stability while improving posture and full-body conditioning. This functional movement translates directly to real-world activities like carrying groceries or luggage, while simultaneously developing mental toughness and cardiovascular endurance under load.

Make It Easier

Regressions for building up strength

1. Single Arm Farmer Carry

dumbbell + kettlebell

Reduces total load while increasing anti-lateral flexion demand

2. Suitcase Carry

dumbbell + kettlebell

Same as single arm but emphasizes core stability with lighter weight

3. Reduced Distance Carry

dumbbells + kettlebells

Shorter intervals allow focus on form with less endurance demand

Make It Harder

Progressions for advanced athletes

1. Heavy Farmer Carry

heavy dumbbells + kettlebells + farmer carry handles

Increased load challenges grip and strength endurance more intensely

2. Trap Bar Carry

loaded trap bar

Allows heavier loads with more stable grip position

3. Farmer Carry with Intervals

dumbbells + kettlebells

Alternating fast and slow paces increases metabolic demand

↕️ Similar Movements

Overhead Carry
Carry variation that shifts emphasis to shoulder stability and overhead position
Suitcase Carry
Unilateral version that increases anti-lateral flexion core demand
Rack Carry
Front-loaded carry variation emphasizing upper back and anterior core
Deadlift
Shares grip strength and posterior chain demands with static hold component
Sled Push
Alternative loaded conditioning movement with similar metabolic demands

Form Checklist

✓Stand tall with shoulders packed down and back
✓Keep weights at your sides without letting them swing
✓Maintain neutral spine and engaged core throughout
✓Take controlled steps with normal stride length
✓Breathe rhythmically and avoid holding your breath

Common Mistakes

  • •Shrugging shoulders up toward ears instead of keeping them packed
  • •Leaning to one side or allowing torso rotation
  • •Taking tiny shuffling steps instead of normal walking stride
  • •Holding breath instead of breathing continuously
  • •Dropping weights carelessly at the end instead of controlled descent

📈 When to Progress

Progress when you can carry your current weight for 60 seconds or 40 meters without grip failure or form breakdown, maintaining upright posture and controlled breathing throughout