TPV FITNESS BLOG
The Underrated Power Move: Why You Should Be Doing Farmer Carries
I try and incorporate this amazing exercise in so many programs. You ask why? It builds full-body strength, improves posture, torches your core, and translates directly to real-life function. That’s why.
For some of you who have worked with me, you will know this exercise all too well. This old-school strongman staple isn’t flashy. It doesn’t require high-tech equipment or fancy technique. But don’t let its simplicity fool you—it’s one of the most effective, functional exercises you can add to your routine. And yes, it’s as straightforward as it sounds: pick up something heavy in each hand and walk.
What Is a Farmer Carry?
The farmer carry (or farmer’s walk) involves holding weights—like dumbbells, kettlebells, or farmer carry handles—at your sides and walking for a set distance or time. Think of it as strength training that mimics real life: groceries, luggage, kids, you name it. You’re building strength with a purpose.
Benefits of Farmer Carries
- Full-Body Strength
Farmer carries challenge nearly every major muscle group. Your forearms, grip, shoulders, traps, core, glutes, and legs all have to engage to keep you upright and moving. It’s an incredibly efficient way to build total-body strength in one move. - Core Stability & Anti-Rotation
Unlike crunches or sit-ups, farmer carries train your core the way it’s meant to work in real life—stabilizing your spine while you move. The weights pull you side to side, and your core works hard to keep you balanced and upright. This is called anti-rotation training, and it’s excellent for preventing injury and improving athletic performance.
Improved Posture
Carrying heavy weight while staying tall and aligned teaches your body what proper posture feels like. It helps strengthen the postural muscles that often get ignored in modern life—especially if you spend a lot of time sitting or hunched over screens.
Grip Strength
Grip strength isn’t just for weightlifting—it’s a predictor of overall health and longevity, especially as we age. Farmer carries are one of the best ways to train grip, which often becomes the limiting factor in strength training.
Cardiovascular Endurance
Yes, you’ll feel your heart rate climb. Farmer carries can turn strength training into a form of loaded cardio. When performed for time or distance, it challenges both your muscles and your lungs, making it a smart addition to metabolic conditioning circuits.
Real-Life Functionality
This movement directly translates to everyday life. From carrying your kids, to hauling groceries, to moving furniture—farmer carries train your body to handle load and move safely under stress.
How to Do a Basic Farmer Carry
Start with:
- Two medium-to-heavy dumbbells or kettlebells.
- Stand tall, shoulders back, abs braced.
- Walk slowly and deliberately in a straight line.
- Keep your head neutral and eyes forward.
- Stop if your form starts to break.
Beginner tip: Start with 30 seconds of walking or about 20–25 meters. Rest, then repeat for 3–4 rounds.
Variations to Try
- Single-Arm Carry (Suitcase Carry): One weight, one side—great for challenging obliques and anti-rotation control.
- Overhead Carry: Weight held overhead, improves shoulder stability and core strength.
- Rack Carry: Weight held in front rack position—great for core and posture.
- Trap Bar Farmer Carry: Great for going heavier with a more ergonomic grip.
Final Thoughts: Farmer carries are simple, safe, and scalable. Whether you’re a beginner building baseline strength, an athlete looking to perform better, a client looking for more exercises to do outside the gym or someone just wanting to move through life with more power and ease, this move delivers.
So next time you’re in the gym—or even at home with two heavy grocery bags—take a few laps. Your body will thank you.
– Coach Steph
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