Farmers Carry

Farmer's Walk · Farmer's Carry · Loaded Carry

CompoundStatic forceCarryBeginner

DumbbellKettlebellTrap barBarbell Free weightsFunctional

The farmers carry is a loaded carry in which you hold a heavy implement in each hand and walk a set distance, building crushing grip strength, trap and upper-back stability, and full-body bracing. Stand tall with the shoulders pulled back, brace the core, and take short controlled steps without letting the load tilt your posture. It is one of the most effective movements for grip, traps, and core stiffness while carrying real-world loads.

Mechanic

Compound

Load type

Distance

Utility

Basic

Video guide ↗

gripcarryforearmstrapscoreloaded-carryfull-body