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Instructions
- Stand tall with a straight posture and hold an object on one side of your body.
- Engage your core and maintain an upright, neutral spine.
- Walk forward in a straight line at a controlled pace, keeping your shoulders level.
- Focus on not leaning toward the side carrying the weight.
- Turn around as needed and continue walking for the desired time or distance.
Technical Tips
- Keep your shoulder blades slightly retracted to maintain posture.
- Avoid bending or tilting toward the loaded side.
- Walk slowly and deliberately to maintain control and stability.
Breathing Tips
- Inhale before you begin walking.
- Breathe steadily and rhythmically throughout the movement.
- Exhale gently to maintain core engagement while walking.
Medical restrictions
- Lower back injuries or instability
- Shoulder impingement or weakness
- Severe balance disorders
- Acute abdominal or core muscle strain
The Single Arm Farmer's Carry is a foundational loaded carry exercise that enhances core stability, grip strength, and postural control. Performed by carrying a weight on one side of the body while walking, this unilateral movement challenges the core to resist lateral flexion, improving anti-rotational strength and endurance. This exercise is particularly effective for developing functional strength and reinforcing proper spinal alignment under load. It trains the muscles of the forearm, shoulders, obliques, and spinal stabilizers, making it a valuable addition to conditioning programs, athletic training, or rehabilitation routines. Since it can be performed with improvised loads or even bodyweight resistance through focused tension, it’s highly versatile and adaptable to various training environments. The Single Arm Farmer's Carry supports balance, trunk control, and injury resilience, especially in daily movement patterns and sport-specific applications.
What is the main benefit of doing the Single Arm Farmer's Carry?
The main benefit is improved core stability and anti-lateral flexion strength, which helps with posture, balance, and functional strength in everyday activities.
Do I need weights to perform a Single Arm Farmer's Carry?
While weights increase intensity, the movement can also be performed with bodyweight by focusing on posture and core engagement, especially for beginners or rehabilitation purposes.
Which muscles does the Single Arm Farmer's Carry work?
This exercise primarily targets the abs and forearms, with secondary involvement from the obliques, lower back, shoulders, and traps.
How long should I perform the Single Arm Farmer's Carry?
Start with 20–30 seconds per side and progressively increase the duration as your endurance and core strength improve.
Is the Single Arm Farmer's Carry safe for lower back pain?
It can be beneficial when performed correctly, but those with active lower back issues should consult a professional before including it in their routine.