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Full Body · Beginner

Farmer Carry

Loaded carry for grip, trunk stiffness, posture, and conditioning.

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Farmer Carry demonstration

Exercise overview

Training details

Full BodyForearmsTraps NeckCoreGlutes

Equipment

Dumbbell

Sets × time

3 × 40 sec

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand tall with a dumbbell in each hand.
  2. 02Brace your trunk and keep shoulders down and back.
  3. 03Walk with short controlled steps without leaning side to side.
  4. 04Keep breathing behind the brace until the time or distance is complete.
  5. 05Set the dumbbells down with a squat or hinge, not a rounded back.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationKettlebell Farmer CarryRelated variationFarmers WalkHarder progressionChaos Farmers WalkRelated variationConan's WheelRelated variationSuitcase CarryHarder progressionDumbbell Farmer Carry March

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteKettlebell Farmers HoldComparable substitutePinch Grip CarryComparable substituteRickshaw CarryComparable substituteDouble Kettlebell Front Rack Carry

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