Farmer Carry
The Farmer Carry is an effective exercise that develops grip strength and stability while engaging multiple muscle groups. This functional movement enhances your overall strength and can improve performance in various daily activities.
Muscles Worked
How to Perform
- 1Start by standing with a dumbbell in each hand, arms at your sides.
- 2Engage your core and maintain an upright posture.
- 3Begin walking forward in a straight line, keeping the weights at your sides.
- 4Focus on maintaining a steady pace and controlled breathing.
- 5Walk for a distance of 20 to 40 meters, or for the specified rep range.
- 6To turn, pivot on your feet without dropping the weights.
- 7Set the weights down safely once you complete the distance.
Form Cues
- ✓Keep your shoulders back and down.
- ✓Engage your core throughout the movement.
- ✓Maintain a straight posture, avoiding leaning forward or backward.
Common Mistakes
Leaning too far forward
Focus on keeping your chest up and shoulders back.
Dropping the weights too quickly
Control your descent of the weights to avoid injury.
Using too much weight
Start with a manageable weight to ensure proper form.
Not engaging the core
Tighten your core to support your spine during the movement.
Rounding the shoulders
Keep your shoulders down and back to promote stability.
Programming Tips
Sets & Reps
Aim for 3 to 5 sets of 20 to 40 meters.
Rest Period
Rest for 90 seconds between sets.
When to Use
Incorporate this exercise into your strength training or functional fitness routine.
Progression
Gradually increase the weight or distance as your strength improves.
Variations
Single-Arm Farmer Carry
Perform the carry with one dumbbell to challenge balance and stability.
Overhead Farmer Carry
Hold the dumbbells overhead to engage the shoulders and core more intensely.
Weighted Suitcase Carry
Carry a single dumbbell on one side like a suitcase for added core engagement.
Alternatives
This exercise also engages the core and improves grip strength while providing a dynamic movement.
The Deadlift targets similar muscle groups and builds overall strength.
This exercise focuses on core stability and engages the obliques effectively.
FAQs
Is the Farmer Carry good for beginners?
Yes, the Farmer Carry is suitable for beginners as it can be performed with light weights and focuses on fundamental movement patterns.
What muscles does the Farmer Carry work?
It primarily targets the trapezius and engages the core and grip muscles.
How often should I do the Farmer Carry?
Include it in your routine 1 to 2 times a week for optimal benefits.
Can the Farmer Carry improve my grip strength?
Yes, the Farmer Carry is one of the best exercises for developing grip strength.
What equipment do I need for the Farmer Carry?
You will need a pair of dumbbells or kettlebells for this exercise.
Related Exercises
Personalised training, handled for you.
SHFT builds your programme around your schedule, tracks every session, and adjusts your weights automatically. Answer a few questions and your plan is ready in 60 seconds.
- Auto-calculated progression - no guessing weights
- Adapts when life gets in the way
- AI coach that knows your training history
Train Farmer Carry with SHFT
Get personalised workouts with automatic progression and expert programming.