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Instructions
- Stand tall with a straight posture and your arms relaxed at your sides.
- Grip a heavy object in each hand with a neutral grip.
- Engage your core and retract your shoulder blades slightly.
- Walk forward in a controlled manner, maintaining upright posture.
- Stop once the target time or distance is completed.
Technical Tips
- Keep your shoulders down and back to avoid slouching.
- Maintain a neutral spine and avoid leaning forward.
- Take small, controlled steps for balance and stability.
- Do not let the weights swing or bump your legs.
Breathing Tips
- Inhale before you begin walking.
- Breathe steadily and rhythmically as you walk.
- Avoid holding your breath during the carry.
Medical restrictions
- Shoulder impingement or instability
- Lower back pain or disc injuries
- Wrist or grip-related conditions such as carpal tunnel syndrome
- Balance disorders or severe vestibular issues
The Farmer’s Carry, also known as the Farmer’s Walk, is a foundational loaded carry exercise that builds full-body strength, endurance, and stability. This simple yet powerful movement involves walking while holding a heavy object in each hand, promoting core activation, grip strength, and postural control. Originally inspired by agricultural laborers, the Farmer’s Carry is now a staple in functional fitness and strength training programs. It’s particularly effective for improving real-world physical resilience, making it a favorite in sports conditioning and CrossFit routines. Ideal for athletes and fitness enthusiasts of all levels, this exercise requires no complex setup or specialized equipment—only a strong commitment to form and consistency. Beyond muscle development, the Farmer’s Carry enhances balance and coordination while reinforcing joint stability and spinal alignment. Whether performed for time or distance, this carry challenges cardiovascular capacity and mental grit, delivering high-value conditioning with low technical demands. Incorporating Farmer’s Carries into your workout improves overall strength, injury resistance, and athletic performance.
What muscles do I work with the Farmer's Carry?
The Farmer's Carry primarily targets the back, traps, and glutes while also engaging the core, forearms, shoulders, and calves for stabilization and grip strength.
Is the Farmer's Carry good for core strength?
Yes, the Farmer's Carry is excellent for core strength as it requires continuous engagement of the abdominal and oblique muscles to maintain posture and balance.
Can I do the Farmer's Carry without equipment?
Yes, you can simulate the Farmer’s Carry without equipment by walking with loaded bags, water jugs, or any evenly weighted household items held in each hand.
How long should I perform the Farmer's Carry?
Beginners can start with 30-second carries or 20–30 meter walks, gradually increasing duration or distance as strength and endurance improve.
Is the Farmer's Carry safe for beginners?
Yes, the Farmer’s Carry is beginner-friendly as long as you use manageable weight and focus on proper posture and controlled movement.