How to Do a Farmer's Carry
Updated
Short answer
A farmer's carry is simply picking up a heavy weight in each hand and walking. Stand tall, keep your shoulders down and back, brace your trunk and take short, controlled steps for 20 to 40 metres. It trains grip, trunk, shoulders and upper back. Use dumbbells or kettlebells, and pick them up and put them down like a deadlift.
Step by step
- Place two dumbbells or kettlebells beside your feet.
- Hinge and grip them, then stand up as you would in a deadlift.
- Stand tall: ribs down, shoulders back, eyes forward.
- Walk with short, quick, even steps. Do not let the weights swing.
- At the end, hinge and lower the weights to the floor with a flat back.
Variations
| Variation | What it adds |
|---|---|
| Suitcase carry (one hand) | Resisting side bend: more oblique work |
| Front-rack carry (bells at shoulders) | Upper back and breathing under load |
| Overhead carry | Shoulder stability; needs good overhead mobility |
Programming
Do 3 to 4 carries of 20 to 40 metres at the end of a session, resting about a minute. Aim for a weight that makes the last few metres hard while your posture holds. Stop if you feel sharp or joint pain, and get a qualified coach or physiotherapist to check your technique if you are unsure.
Frequently asked questions
How heavy should a farmer's carry be?
A starting point many people use is a total of about half your body weight split between two hands, but go by form: if you lean, shuffle or drop your shoulders, go lighter.
Can I do carries at home?
Yes, with dumbbells, kettlebells or even heavy shopping bags, as long as the handles are secure.