Farmers Carry is a great exercise to help build strength and conditioning.

Farmer Carrys works your quadriceps, hamstrings, glutes, calves, lower back, upper back, shoulders and forearms.

Farmers Carry also requires your abdominals to contract and remain tight to help distribute weight as you walk and protect your lower back. Thus this exercise also strengthens your core section.

Farmers Carry Progression & Mobility

  • Place a pair of kettlebells beside your feet. Assume a hip width stance.
  • Pick up the kettlebells by squatting down and grabbing the handles. At the bottom position, your hips must be higher than your knees which should be over your feet. The kettlebells must in line with your wrists, elbows and shoulders.
  • Squat up by pushing your heels through the floor; shins and hips going up at the same time. When the kettlebells are near knee level, push your hips forward to straighten your legs.
  • Keep your core tight by pulling your abdominals toward the ribcage. Maintain a straight back position.
  • Start walking forward with the kettlebells on your sides.
  • Keep walking until you have reached your target distance.
  • Reset your position then bring the kettlebells back to the floor by bending at the hips then the knees.
  • Repeat the exercise until you have completed the targeted number of steps or time interval.

Faults, Form and Technique

Common fault for Farmer Carries is stooping over with rounded shoulders.

This places unnecessary pressure on your neck, shoulders and lower back as you make the required walk.

Variations: Tyre Flips

Farmers Carry

How To Do Farmers Carry