Farmer carry
Farmer carry uses loaded carry to emphasize Forearms & grip, supported by Traps; trunk. Programming purpose — Build grip endurance and load traps/trunk. Distinguishing feature — Integrates grip with posture and gait.
Arms
Compound
At a glance
Difficulty
Easy
Exercise Type
Hypertrophy
Muscle Group
Forearms
Equipment
Dumbbell
Force Type
Static
Mechanics
Compound
Why this exercise matters
Farmer carry matters because it has a clearly defined training role: Build grip endurance and load traps/trunk. Its structure keeps the exercise choice specific to the intended adaptation.
- Primary stimulus — Forearms & grip leads the movement; Traps; trunk contributes.
- Programming role — Build grip endurance and load traps/trunk.
- Why this version — Integrates grip with posture and gait.
How to perform
Use 3–5 × 20–40 m as a working template and allow about 60–120 sec between sets. The aim is repeatable tension, not simply moving the heaviest load.
- Equipment setup — Prepare Dumbbells or kettlebells and choose a load that preserves the intended loaded carry.
- Starting position — Pick up the implements with a braced trunk, then stand tall before the first step.
- Repetition path — Stand tall and walk with short, controlled steps while keeping the trunk steady.
- Exercise-specific cue — Walk tall; choose clear, non-slip route.
- Set endpoint — End the set when the target muscles can no longer control the same path and tempo.
What to avoid
The main safeguard is exercise-specific: Walk tall; choose clear, non-slip route. Load and range should preserve the defining loaded carry pattern.
- Setup risk — Confirm that Dumbbells or kettlebells is stable and correctly adjusted before loading.
- Technique limit — Do not chase repetitions once the intended path changes or another body segment takes over.
- Joint response — Reduce load or range for sharp, increasing, or joint-specific pain.
- Progression — Add resistance only after the listed cue can be maintained across the whole set.
Target Muscle
