Exercise form guide
Farmer Carry
Build grip, trunk and total-body work capacity by walking with weights.
Difficulty
Beginner
Equipment
Dumbbells or kettlebells
Form checkpoints
Three cues to take into your next set
- Stand tall without leaning back
- Keep the weights quiet
- Walk normally rather than taking tiny steps
How to do it
- 1
Stand between two weights and pick them up with a controlled hinge.
- 2
Stand tall with shoulders relaxed and ribs stacked.
- 3
Walk with quiet, natural steps.
- 4
Set weights down with the same controlled hinge.
Breathing
Take short, controlled breaths behind a firm trunk instead of holding one breath for the entire walk.
Programming
Use 3–5 carries of 20–60 seconds with full control. Leave enough room to turn and set the weights down safely.
Common mistakes
Make it easier
Carry lighter weights for a shorter distance or hold one weight in a suitcase carry with the free hand near support.
Make it harder
Increase the load or distance, use uneven loads, or move to a front-rack carry if shoulder position is comfortable.
Variations and alternatives
- Suitcase carry
- Front-rack carry
- Overhead carry
Frequently asked questions
Is the farmer carry beginner-friendly?
This variation is rated beginner. Start with a comfortable range and resistance, and use a more stable variation if technique changes.
How many sets and reps should I do?
A common starting point is 2 sets of 6–12 controlled repetitions, but programming depends on the movement, goal and individual capacity.
Sources
Related guidance
Core
Dead Bug
Practice trunk control while moving the arms and legs.
4 min
Upper body
One-Arm Dumbbell Row
Train the upper back with a supported pulling movement.
4 min
Home workouts
3-Day Dumbbell-Only Workout
A complete home program using a pair of adjustable dumbbells and minimal floor space.
7 min setup