Farmer Carry
The Farmer Carry is the exercise of walking with an upright posture while carrying a weight in each hand. It is one of the most functional carrying movements, training grip strength, shoulder stability and trunk control at the same time.
| Primary muscles |
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|---|---|
| Secondary muscles |
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| Movement pattern | carry |
| Level | Foundational |
| Equipment | A pair of dumbbells or kettlebells |
| How to perform |
|
| Breathing | Breathe evenly throughout the walk; avoid carrying while holding your breath. |
| Common mistakes |
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| Easier variation | Working with lighter weights, or over a shorter distance |
| Harder variation | The suitcase carry with a weight in one hand, or increasing weight and distance gradually |
| Alternative | Suitcase carry (single-sided carrying) |
| Caution | Anyone with uncontrolled blood pressure or a suspected groin hernia should consult a health professional before starting loaded carries of this kind; if dizziness occurs while carrying, set the weights down safely. |
From the shopping bag to the gym
The Farmer Carry is really a deliberate version of something we all know: walking while carrying a load. What changes in the training version is that posture is not up for negotiation — shoulders back, trunk tall, steps controlled. In that form, the movement lays the ground for every bag and suitcase you carry to be carried with less strain on the body.
Choosing weight and distance
To begin with, a good measure is a weight you can carry for 20-30 metres without your posture breaking down; for most people that means a pair of medium dumbbells or kettlebells. Progress comes first through distance, then through weight. The moment your shoulders start to roll forwards and your steps shorten and hurry is the signal that the set is over.
How single-sided carrying differs
Carrying the weight in one hand (the suitcase carry) requires the trunk to resist leaning sideways, and it brings the side abdominal muscles strongly into play. Once the two-handed version is mastered, this variation adds a new challenge for the core stabilising muscles.
Related terms: Kettlebell Deadlift, Core Stabilising Muscles, Calf Muscles