Farmer Carry

How to Perform the Farmer Carry

1. Place two heavy dumbbells on the floor at your sides.
2. Hinge at the hips and grip each weight firmly, then stand up by driving through your legs.
3. Stand tall with your shoulders pulled back and down, chest up, and core braced.
4. Begin walking forward with short, controlled steps, keeping the weights at your sides.
5. Maintain an upright posture throughout — do not lean forward, backward, or to one side.
6. Walk for the prescribed distance or time while gripping the weights as hard as possible.
7. Stop and carefully lower the weights to the floor by hinging at the hips.

Common Mistakes to Avoid

Muscles Worked

Benefits

• ✓Builds grip strength and forearm size faster than almost any other exercise
• ✓Develops trap mass and shoulder stability under load
• ✓Improves cardiovascular conditioning and work capacity
• ✓Strengthens the core in a functional, upright position that transfers to everyday life

Pro Tips

• ●Crush the handles as hard as you can — this irradiation effect will help stabilise your entire body.
• ●Programme farmer's walks at the end of your session to avoid fatiguing your grip before other exercises.
• ●Use chalk or lifting straps occasionally to overload the traps and core beyond what your grip can handle.

Recommended Sets & Reps

Training Guides

Articles featuring the farmer carry in workout programs and training advice.