Strong as an Ox: Mastering the Farmer’s Carry

Strong as an Ox: Mastering the Farmer’s Carry

What is the Farmer’s Carry?

The Farmer’s Carry is a strength exercise that involves carrying heavy weights in each hand and walking for a certain distance or time. It is a compound exercise that works on multiple muscle groups such as the grip, core, legs, and upper body. The Farmer’s Carry is also a functional exercise that improves overall strength and stability which can be useful in everyday activities.

How to Perform the Farmer’s Carry

Here are the steps to perform the Farmer’s Carry:

  1. Stand between two weights of equal weight, such as dumbbells or kettlebells.
  2. Bend at the hips and knees to lower yourself to the weights.
  3. Grab the weights with a neutral grip (palms facing each other).
  4. Stand up with the weights, keeping your back straight and shoulders down.
  5. Walk forward while keeping your core tight and your posture upright.
  6. Continue walking for a certain distance or time.
  7. Lower the weights back down to the ground.

Tips for a Stronger Farmer’s Carry

Here are some tips to improve your Farmer’s Carry performance:

  • Start with lighter weights and gradually increase the weight as you get stronger.
  • Engage your core and glutes to stabilize your body while carrying the weights.
  • Keep your shoulders down and avoid shrugging them up.
  • Take small, controlled steps to maintain balance and stability.
  • Breathe regularly and avoid holding your breath.
  • Switch up your grip to challenge your muscles in different ways.

Equipment Needed for the Farmer’s Carry

To perform the Farmer’s Carry, you will need:

  • Dumbbells or kettlebells of equal weight
  • Comfortable, supportive shoes
  • A flat, open space to walk

Benefits of the Farmer’s Carry

The Farmer’s Carry has several benefits including:

  • Improved grip strength
  • Increased core strength and stability
  • Improved posture and balance
  • Full-body workout in one exercise
  • Functional strength that can be applied to everyday activities

Where to Learn More

If you want to learn more about the Farmer’s Carry and other strength exercises, check out They offer a wide range of resources and information on fitness and strength training.

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