Farmers Carry
- Beginner
- Hybrid race
- Functional
- Gym
The farmers carry starts with a deadlift to lift the handles or dumbbells to standing, then walks a set distance with the weight hanging at your sides. Carrying the load trains your forearms, traps and abs as they resist the pull with every step. Beginners use it in the gym, functional training or a hybrid race, for distance or as part of a circuit.
- Muscles
- Forearms, Traps, Abs
- Equipment
- Farmer's handles
- Logged as
- Distance
How to
- Deadlift the handles or dumbbells to standing.
- Stand tall: shoulders back, core braced, grip tight.
- Walk with quick, controlled steps.
- Keep your posture solid for the whole distance.
Form cues
- Keep your gaze forward instead of down at your feet.
- Breathe in short, steady breaths as you walk.
- Roll through your whole foot on every step.
Common mistakes
- Shoulders creep up toward your ears. Pull your shoulder blades down and back.
- Body leans to one side under the load. Keep your torso centered between both handles.
- Steps turn long and slow, causing sway. Take short, quick steps to stay steady.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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