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Pull · Dumbbells or kettlebells

How to do the farmers carry

Picking up something heavy and walking with it is the most transferable strength there is, and it fixes grip and posture at the same time.

Muscles worked: Forearms and grip, Trapezius, Core

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How to do it

  1. Set a heavy dumbbell either side of your feet and hinge down to grip them.
  2. Stand by driving through the floor with a flat back, not by yanking with the arms.
  3. Pull the shoulders down and back, ribs stacked over the hips.
  4. Walk with short, quick steps, keeping the weights from swinging into your legs.
  5. Set the weights down under control rather than dropping them.

Mistakes to avoid

  • Shrugging the shoulders up to the ears the whole walk.
  • Leaning back and letting the ribs flare, which loads the lower back.
  • Going too light — the carry only works when the grip is genuinely challenged.

Sets and reps

GoalPrescription
Strength4 carries of 20–30 metres, as heavy as you can hold
Grip3 carries to grip failure with a moderate weight
Conditioning5 rounds of 40 seconds carrying, 60 seconds rest

Swaps and alternatives

  • Suitcase carry — One side only, so the obliques work much harder.
  • Trap bar carry — Lets you load far heavier than dumbbells allow.
  • Dead hang — Builds the same grip strength standing still.

Common questions

What people ask about farmers carry

This guide covers farmers carry form, how to do farmers carrys correctly, farmers carry muscles worked, farmers carry sets and reps for muscle growth, dumbbells or kettlebells forearms and grip exercise and the swaps to run when a rack or bench is taken.

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