FULL BODY · COMPOUND
Farmer's Carry
A loaded carry that trains grip, trunk stability and whole-body posture.
Primary musclesForearms, Core
Secondary musclesTraps, Glutes, Legs
EquipmentDumbbells or kettlebells
DifficultyBeginner · Loaded Carry
How to perform
- Pick up the weights with a stable brace.
- Walk with short controlled steps while keeping the weights at your sides.
- Set them down safely after the planned distance or time.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the forearms as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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