Kreidebuch

Strongman & Other

Farmer Carry

Carrying weights at your sides. Walking with a heavy weight in each hand. Trains grip strength, posture and core stability.

Category
Strongman & Other
Muscles
Grip, Traps, Core
Equipment
Dumbbell, Kettlebell, Farmer handles
In benchmarks
1

How to do the Farmer Carry, step by step

  1. Set the weights next to your feet.
  2. Pick them up like a deadlift with a neutral back.
  3. Stand tall, shoulders back and down.
  4. Walk briskly with short steps.
  5. At the finish, set the weights down under control.

Common mistakes and how to fix them

  • Shoulders rolling forwardchest open, shoulders back
  • Swaying side to sideshorter steps, core braced
  • Dropping the weightsset them down by sending your hips back

How to scale the Farmer Carry

If you can't do the movement cleanly yet or the workout is too heavy, use one of these variations:

  • Lighter weights
  • Shorter distance
  • Planned rest stops

Also known as

Farmer walk · Farmers carry

Benchmarks with Farmer Carry

  • Kevin3 RFT: 32 Deadlifts 85 kg, 32 Hanging Hip Touches (alternating), 800 m Farmer Carry, running, with 2 × 7.5 kg

These descriptions are general guidance and don't replace a coach. Have someone at your box show you new movements, and stop if anything hurts.

Write down your next WOD.

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