Exercises / Farmer Carry

Farmer Carry

Also known as: Farmer's walk, Farmers walk, Farmer's carry

A loaded walk. You pick up a pair of heavy implements, stand tall, and walk without leaning.

Primary muscles
Core, Forearms, Back (trapezius)
Secondary muscles
Glutes (gluteus maximus), Quadriceps, Shoulders
Equipment
Dumbbell (pair of farmer handles or heavy dumbbells)
Pattern
Carry
Difficulty
Beginner
Line diagram of a Farmer Carry.
Diagram: Fytniz. License: original-placeholder (Fytniz).

Stills

Mid-stride farmer carry with loaded handles, upright torso.
Farmers walk.jpg by Michelle Tribe, CC BY 2.0. Via Wikimedia Commons. License: CC BY. Source.

Cues

  1. Pick up a matched pair of implements at the sides, stand tall, and set the shoulders down.
  2. Walk with short, even steps; the load stays at the sides, not swinging forward.
  3. Keep the ribs down and the eyes ahead; do not lean into one side.
  4. Grip the handles hard and stay quiet through the upper traps; this is a walk, not a shrug.
  5. Set the implements down under control; do not drop them from mid-stride.

Common mistakes

  • Leaning to one side so one implement hangs lower.
  • Taking long, stomping steps that swing the load.
  • Shrugging the shoulders to the ears for the whole walk.

Safety

  • Stand tall before you walk. Drop the implements if you start to fold or twist.
  • Use a clear path and a load you can park safely.