Videos
Instructions
- Stand tall holding one kettlebell at your side with a firm grip.
- Engage your core and keep your shoulders back and down.
- Begin walking slowly or march in place while maintaining balance.
- Keep your torso upright and avoid leaning toward the weight.
- Complete the set duration, then switch sides.
Technical tips
- Keep your core braced to prevent lateral leaning.
- Grip the kettlebell tightly to activate forearm muscles.
- Move with controlled, steady steps for stability.
- Maintain a neutral spine throughout the exercise.
Breathing tips
- Inhale before lifting and stabilizing the kettlebell.
- Exhale steadily as you walk or march under control.
- Use slow, controlled breathing to support core stability.
Medical restrictions
- Avoid if you have lower back injuries.
- Not recommended for individuals with shoulder instability.
- Use caution if you have grip or forearm tendon issues.
Description
The Single Kettlebell Farmer's Carry is a powerful full-body exercise designed to improve core stability, grip strength, and overall functional conditioning. Unlike traditional bilateral carries, this unilateral variation challenges the body to resist lateral flexion, forcing deeper engagement of the abdominal muscles, particularly the obliques and lower back stabilizers. By holding a kettlebell on one side, the movement creates an anti-rotational demand that enhances posture, balance, and coordination. This makes it especially effective for athletes and fitness enthusiasts who want to build resilience in everyday movements such as carrying bags, lifting uneven loads, or stabilizing the trunk during dynamic activities. In addition to core benefits, the exercise strengthens the forearms, traps, shoulders, and legs, making it a highly efficient compound movement. It is commonly used in strength training, functional fitness, and conditioning programs, and can be performed by marching in place or walking over distance. The Single Kettlebell Farmer's Carry is an ideal addition to workouts aimed at building durability, improving grip endurance, and reinforcing body alignment. Its simplicity, minimal equipment requirement, and effectiveness make it a versatile choice for both gym and home training routines.
What muscles does the single kettlebell farmer's carry work?
The single kettlebell farmer's carry primarily works the abs, back, and glutes while also engaging the obliques, shoulders, traps, forearms, and legs for stability and strength.
Is the single kettlebell farmer's carry good for core strength?
Yes, this exercise is excellent for core strength because it requires anti-lateral flexion, forcing the obliques and deep stabilizers to stay engaged throughout the carry.
How heavy should the kettlebell be for a single arm farmer's carry?
Choose a kettlebell that challenges your grip and core without compromising posture. For most people, starting with 25-50% of bodyweight is effective depending on experience.
Can I do the farmer's carry at home?
Yes, the single kettlebell farmer's carry can easily be performed at home with just one kettlebell, making it a versatile exercise for home workouts.
What is the difference between single and double kettlebell farmer's carry?
The single kettlebell farmer's carry challenges your core more by creating asymmetrical loading, while the double carry allows for heavier loads and balanced grip training.