How to do the Farmer Carry
Step by step
- Set a heavy dumbbell or kettlebell on each side and grip them firmly.
- Stand tall by driving through your legs with your chest up and shoulders back.
- Brace your abs and walk in smooth, even steps without leaning to either side.
- Set the weights down under control when you finish the distance or time.
The thing people get wrong
Stay tall and braced - do not let the weight round your shoulders forward or make you lean; the abs work to keep you upright.
Coaching cue
Crush the handles and take short, quick steps rather than long strides.
Stay safe
Pick up and set down by bending your hips and knees, not by rounding your back.
Make it easier or harder
- Easier: Use lighter weights and walk a shorter distance.
- Harder: Go heavier or carry for a longer distance.
Muscles worked
- Primary: Core
- Secondary: Front delts, Upper Back, Hips, Traps, Forearms
What to do instead
Same job, different movement — useful if you don't have the equipment or it doesn't feel right today.
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.