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Farmer’s Carry

May 16, 2023 | Joel Runyon

Much like a farmer doing his her or her chores around the ranch, the Farmers Carry is a fantastic functional movement that works both the lower and upper body, the core, as well as grip strength.

In essence, you’ll be picking up weights with both hands and walking with them for an extended distance. But like any exercise, it’s important to maintain proper form for maximum muscle building benefits.

How to do a Farmer’s Carry

Start by selecting two kettle bells or dumbbells of equal weight that feel comfortable enough to hold and walk with for 30 seconds.

Err on the lighter side of the equation until your grip strength improves. Now that you’ve selected your weight, hold them at your sides with your arms relaxed and palms facing inwards to your sides.

Stand tall and upright, with shoulders in a neutral position. Brace your core and start walking slowly and steadily in a straight line for 30 seconds (or as long as you can stand). Make sure to keep your head upright and maintain good posture throughout the movement.

When finished, put the weight down on the ground in front of you. This completes one Farmers Walk.

Tips for Farmer’s Carry

Do not shrug your shoulders as the walk continues and the weight starts to feel heavier. Another common mistake is to lean forward as your body gets fatigued. This can put undue strain on your lower back and cause injury.

Farmer’s Carry Video Demonstration


Joel Runyon

Joel Runyon