Farmer's Carry
A loaded walk holding a heavy weight in each hand at the sides. It builds grip strength, upper back and trap endurance, and trunk stability.
Primary muscles
- Forearm Flexors
- Traps (Trapezius)
Secondary muscles
- Abs (Rectus Abdominis)
- Obliques
- Lower Back (Erector Spinae)
- Gluteus Medius
- Quadriceps
- Calves (Gastrocnemius)
- Sets
- 3–5
- Duration
- 20–40 m
- Rest
- 60–120s
How to perform
Main muscles working (thicker lines)
Starting position
Stand between two dumbbells or kettlebells. Hinge or squat down with a flat back, grip the handles firmly and stand up tall.
Stand tall with shoulders back and down and arms straight at your sides.
Brace the core and walk forward with short, controlled steps.
Keep the weights from swinging and the torso upright.
Walk the set distance or time, then stop and set the weights down with a flat back.
Breathing: Breathe in short, controlled breaths while keeping the trunk braced.
Coaching tips
Crush the handles
Tall posture
Shoulders down and back
Common mistakes
Shrugging the shoulders up
Leaning forward or to one side
Taking long, bouncing strides
Picking up the weights with a rounded back
Safety notes
Lift and lower the weights like a deadlift with a neutral spine.
Stop before the grip fails so the weights are not dropped on your feet.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.