How to Do Farmer Carries: Build Total Body Strength

Farmer carries might be the most underrated exercise in the gym. You pick up heavy things and walk. Simple. But this simplicity is deceiving—farmer carries build grip strength, core stability, shoulder health, and total body conditioning like few other exercises can.

Here's how to do them and why they deserve a spot in your routine.

Why Farmer Carries Work

Farmer carries challenge your entire body:

Grip and forearms: Hold heavy weight for extended time Core: Resist rotation and lateral flexion Shoulders and traps: Stabilize the load Upper back: Maintain posture under load Legs: Walk while carrying significant weight Cardiovascular system: Extended effort under load

It's rare to find an exercise that trains so many qualities simultaneously.

Benefits of Farmer Carries

• Grip strength: Translates to deadlifts, rows, and daily life
• Core stability: Anti-rotation and anti-lateral flexion
• Posture: Teaches you to stand tall under load
• Conditioning: Heart rate elevates, lungs work
• Shoulder health: Activates stabilizers
• Mental toughness: Heavy carries are challenging
• Simplicity: Minimal technique to learn

The Basic Farmer Carry

Setup

1. Place dumbbells or kettlebells on either side of you
2. Stand between them, feet hip-width apart
3. Hinge at hips to grip the handles
4. Neutral spine, chest up

The Pick-Up

1. Deadlift the weights up
2. Stand tall—shoulders back, core braced
3. Let arms hang naturally at sides
4. Don't let shoulders round forward

The Walk

1. Take short, controlled steps
2. Walk in a straight line
3. Keep shoulders level (don't lean)
4. Maintain tall posture throughout
5. Breathe—don't hold your breath the entire time

The Set-Down

1. Hinge at hips to lower weights
2. Control the descent
3. Don't just drop them

Key Form Points

Upper body:

• Shoulders back and down
• Chest up
• Arms straight (don't shrug)
• Core braced

Lower body:

• Short, quick steps
• Don't overstride
• Walk in a straight line

Common cue: "Walk tall"—imagine a string pulling you up from the crown of your head.

Common Farmer Carry Mistakes

1. Leaning to One Side

Uneven loading or weak obliques.

Fix: Start with equal weight on both sides. If you lean, reduce weight. Include unilateral core work.

2. Rounded Shoulders

Losing posture as you fatigue.

Fix: Consciously pull shoulders back. Reduce weight or distance if posture breaks down.

3. Looking Down

Disrupts posture and balance.

Fix: Eyes forward, chin level. Pick a point ahead to walk toward.

4. Holding Breath

Causes dizziness and limits performance.

Fix: Breathe throughout. Short, controlled breaths.

5. Overstriding

Long steps create instability.

Fix: Short, quick steps. Think about walking fast, not walking far with each step.

6. Gripping at an Angle

Handles not centered in grip.

Fix: Grip handles in the middle. Even grip distribution.

Farmer Carry Variations

Single-Arm Farmer Carry (Suitcase Carry)

Carry weight on one side only.

Effect: Massive core demand—must resist lateral flexion.

How: Same technique, one weight. Stay upright, don't lean away from the weight.

Trap Bar Farmer Carry

Use a trap/hex bar for heavier loads.

Advantage: Can typically go heavier, more balanced position.

Kettlebell Farmer Carry

Standard carry with kettlebells.

Note: Kettlebells may swing slightly—control the movement.

Dumbbell Farmer Carry

Most common variation. Dumbbells at your sides.

Farmer Walk Handles

Dedicated farmer walk implements. Allows heaviest loads.

Best for: Strongman training, maximum weight.

Overhead Carry

Weight held overhead instead of at sides.

Effect: Shoulder stability, different core demand.

How: Press weight overhead, lock arms, walk. Can be single or double arm.

Rack Carry (Front-Loaded)

Kettlebells or dumbbells held at shoulder level.

Effect: More upper back and core work, breathing challenge.

Zercher Carry

Weight held in the crook of your elbows.

Effect: Brutal core and upper back challenge.

Mixed Carry

Different positions—one overhead, one at side.

Effect: Asymmetric loading, maximum core challenge.

Programming Farmer Carries

For Grip Strength

• Heavy weight
• Shorter distances (30-50 feet)
• Focus on holding time
• Rest fully between sets
• 3-5 sets

For Conditioning

• Moderate weight
• Longer distances (100+ feet)
• Minimal rest between sets
• 4-6 sets
• Can include in circuits

For Core Training

• Single-arm carries
• Moderate to heavy weight
• 40-60 feet per side
• 3-4 sets each side

For General Strength

• Heavy as form allows
• 40-80 feet
• Full rest between sets
• 3-5 sets
• 1-2x per week

How Heavy?

Starting point: 50% of bodyweight in each hand (total = bodyweight)

Goal to work toward: 75-100% of bodyweight in each hand

Example: 180 lb person

• Starting: 90 lbs each hand
• Advanced: 135-180 lbs each hand

Farmer Carries in Your Routine

As a Finisher

End your workout with farmer carries:

• 3-4 sets of 40-60 feet
• Rest as needed
• Leave nothing in the tank

In a Circuit

Include in conditioning circuits:

• Farmer carry: 50 feet
• Push-ups: 10
• Goblet squats: 10
• Rest 60 seconds
• Repeat 4-5 rounds

On Upper Body Days

After your main lifts:

• Heavy farmer carries: 4 x 40 feet
• Builds grip for deadlifts
• Strengthens posture muscles

Dedicated Carry Day

For strongman training or conditioning focus:

• Farmer carry: 4 x 50 feet (heavy)
• Single-arm carry: 3 x 40 feet each side
• Overhead carry: 3 x 30 feet
• Rack carry: 3 x 40 feet

Tips for Better Farmer Carries

Progress Weight Before Distance

Add weight to the same distance before extending how far you walk.

Use Chalk

Grip often fails before everything else. Chalk helps.

Start Heavy Enough

Too light won't provide much benefit. Challenge yourself appropriately.

Time Your Sets

Track time under load as well as distance. Both matter for progress.

Keep Good Posture the Whole Time

Stop the set when form breaks down significantly.

Breathe

Short, controlled breaths. Don't hold your breath for 50 feet.

Equipment Options

At home:

• Heavy dumbbells
• Loaded grocery bags
• Buckets with sand/water
• Kettlebells

At the gym:

• Dumbbells
• Kettlebells
• Trap bar
• Farmer walk handles

Get creative: The concept is simple—pick up heavy things and walk.

Common Questions

How often should I do farmer carries? 1-3x per week is effective for most people. Can be done frequently if recovery allows.

Farmer carries or deadlifts for grip? Both. Deadlifts are heavier but brief; carries are lighter but sustained. Different stimuli, both valuable.

Can farmer carries replace core work? They're excellent for core, but you may still want dedicated anti-extension (planks) and anti-rotation work. Carries emphasize anti-lateral flexion.

Why is my grip failing so fast? Grip takes time to develop. Use chalk, train grip specifically, and carries will help build it over time.

Should I use straps? Generally no—grip development is a major benefit. Only use straps occasionally if you want to train other aspects without grip limiting you.

The Bottom Line

Farmer carries are simple, effective, and underused. They build grip strength, core stability, and total body conditioning with minimal technique requirements.

Pick up something heavy. Walk. Set it down. Repeat.

Add farmer carries to your routine and watch your grip strength, posture, and overall functional capacity improve. Sometimes the simplest exercises are the best.