Video
Instructions
- Stand tall holding a kettlebell in each hand at your sides.
- Brace your core and retract your shoulders slightly.
- Lift one knee up to hip height, maintaining balance.
- Lower your foot and lift the opposite knee.
- Continue marching in place, keeping torso stable and upright.
Technical Tips
- Keep your core tight to prevent side bending.
- Focus your gaze forward to maintain balance.
- Grip the kettlebells firmly throughout the exercise.
Breathing Tips
- Inhale before lifting each knee.
- Exhale as you lift and stabilise the leg.
- Breathe steadily to maintain core engagement.
Restrizioni mediche
- Lower back injuries
- Hip instability or acute pain
- Severe balance disorders
What is the benefit of doing an Onsite Farmers Carry instead of walking?
The Onsite Farmers Carry provides similar benefits to the traditional walking variation, including grip strength, core stability, and balance, while allowing you to train effectively in a limited space without sacrificing posture or muscular engagement.
Is the Onsite Farmers Carry good for improving balance?
Yes, the Onsite Farmers Carry is excellent for improving balance because marching in place forces your core and stabilising muscles to maintain control, enhancing unilateral stability and overall coordination.
How heavy should the kettlebells be for Onsite Farmers Carry?
Choose kettlebells that are challenging but allow you to maintain proper posture and balance throughout the set, typically ranging from 25% to 50% of your bodyweight per hand depending on your strength level.
The Onsite Farmers Carry, also known as the Static Farmers Walk or Marching Farmers Carry, is a functional strength exercise designed to improve grip strength, core stability, and overall balance. Unlike the traditional Farmers Walk where you move forward, this variation is performed on the spot, making it ideal for limited spaces while retaining its full strength-building benefits. Holding kettlebells by your sides engages your upper back and shoulder stabilisers, while marching in place activates the hip flexors, glutes, and quadriceps. This exercise is excellent for enhancing unilateral stability, as lifting each leg challenges your core to resist lateral sway, thereby promoting better posture and trunk control. It is suitable for all fitness levels due to its simplicity and low technical demands while still offering high functional carryover to daily activities and sports performance. Incorporating the Onsite Farmers Carry into your routine will help you build total body strength, improve your grip endurance, and enhance your balance and coordination efficiently without needing extensive gym space.