Stronger by the Step: Farmer’s Carry for Total Body Fitness

Welcome to Stronger by the Step: Farmer’s Carry for Total Body Fitness

If you’re looking for a total body workout that will challenge your strength, endurance, and coordination, look no further than the Farmer’s Carry. This exercise involves holding a weight in each hand and walking a certain distance or for a certain amount of time. Not only does it work your upper body, but it also engages your core and lower body, making it a great full-body workout.

What You Need

To get started with the Farmer’s Carry, you’ll need a few things:

  • Dumbbells or kettlebells
  • An open space, such as a gym or outdoor area
  • A clear path to walk

How to Perform the Exercise

Follow these steps to perform the Farmer’s Carry:

  1. Stand with your feet shoulder-width apart and hold a weight in each hand.
  2. Engage your core and keep your shoulders back and down.
  3. Walk forward, keeping the weights at your sides.
  4. Take small, controlled steps and avoid swinging the weights.
  5. Continue walking for a set distance or time.
  6. Slowly lower the weights back to the ground.


Once you’ve mastered the basic Farmer’s Carry, you can try these variations:

  • Single-arm carry: Hold a weight in one hand and walk, then switch to the other hand.
  • Backward carry: Walk backward while holding the weights at your sides.
  • Offset carry: Hold a heavier weight in one hand and a lighter weight in the other.

Benefits of the Farmer’s Carry

The Farmer’s Carry offers a range of benefits, including:

  • Improved grip strength
  • Increased core stability
  • Better posture and balance
  • Full-body workout in one exercise

Related Resources

If you’re interested in learning more about the Farmer’s Carry and other total body workouts, check out’s guide for additional tips and exercises.