Exercise
Kettlebell Farmer's Carry
The Kettlebell Farmer’s Carry is a full-body strength and conditioning exercise that builds grip strength, core stability and total-body control.
Kettlebell Farmer's Carry
The Kettlebell Farmer’s Carry is performed by holding a kettlebell in each hand and walking forward with controlled, steady steps while maintaining an upright posture. The uneven load and continuous tension force your core, shoulders, grip, and lower body to work together to stabilize your body under load.
Throughout the carry, your shoulders stay down and back, chest tall, and core braced to prevent leaning or excessive side-to-side movement. Your arms hang naturally at your sides, gripping the kettlebells firmly while resisting rotation and sway. The focus is on posture, balance, and controlled breathing rather than speed.
This exercise is highly effective for improving functional strength, grip endurance, and overall work capacity. It translates well to sports performance and everyday activities that require carrying, lifting, and maintaining stability under load. Kettlebell Farmer’s Carry can be used as a strength finisher, conditioning tool, or part of full-body and athletic training programs
How to Perform the Kettlebell Farmer's Carry
- Select kettlebells that are appropriately heavy yet allow you to maintain proper form throughout the carry.
- Position yourself between the kettlebells, with feet hip-width apart and core engaged.
- Hinge at the hips while maintaining a neutral spine, then bend your knees to reach down and grasp the kettlebell handles with a firm grip.
- Inhale deeply, then exhale as you drive through your heels to stand up straight, keeping your shoulders pulled back and down away from your ears.
- Hold the kettlebells at your sides with arms fully extended, palms facing your body, and wrists neutral to prevent strain.
- Brace your core, pack your shoulders down and back, and begin walking forward with controlled, even steps while maintaining an upright posture.
- Breathe normally as you walk, focusing on keeping your spine neutral, chest up, and gaze forward throughout the movement.
- Complete your desired distance or time, then carefully place the kettlebells down by hinging at the hips and bending your knees rather than rounding your back.
Important information
- Keep your shoulders pulled back and down throughout the exercise to protect your neck and upper back from unnecessary strain.
- If the kettlebells are pulling you forward or causing you to round your shoulders, reduce the weight until you can maintain proper posture.
- Start with shorter distances and gradually increase as your grip strength and core stability improve.
- Avoid excessive side-to-side swaying or leaning back while walking, as this reduces the core engagement benefits and increases injury risk.
FAQ - Kettlebell Farmer's Carry
The Kettlebell Farmer's Carry primarily targets your forearms, traps, and shoulders while significantly engaging your core, glutes, and back as stabilizers. This exercise is considered a full-body movement because it requires nearly every muscle to work together to maintain proper posture under load.
Choose kettlebells that feel challenging but allow you to maintain proper form for 30-60 seconds of walking. For beginners, start with 20-30% of your bodyweight total (combined weight of both kettlebells), while intermediate and advanced lifters can aim for 50-70% of bodyweight for optimal strength development.
The most common mistakes include hunching the shoulders, leaning to one side, or letting the kettlebells pull your arms away from your body. Always maintain a tall spine, keep your shoulders down and back, and hold the weights close to your sides while taking controlled steps with your core engaged.
Progress by increasing weight when you can complete your target distance with perfect form, or extend the carrying distance/time without setting the weights down. For an additional challenge, try variations like the suitcase carry (one-sided) or bottoms-up carry to introduce instability and increase difficulty.
Incorporate Farmer's Carries 1-3 times weekly, either at the end of your workout or as part of a conditioning circuit. Because the exercise doesn't cause significant muscle damage, you can perform it more frequently than traditional strength exercises, making it excellent for grip strength development and overall work capacity improvement.
Kettlebell Farmer's Carry
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