How to do a farmer’s carry

Carrying is one of the most useful things a body does: groceries, kids, tools, luggage. The farmer’s carry trains it directly.

How heavy and how far

Start with a weight you can carry for 20 to 30 steps with perfect posture. Do 3 to 4 trips with rest between. Increase weight or distance slowly.

Variations

• Suitcase carry: one weight in one hand. Your trunk works harder to stay level.
• Front carry: hold one weight at your chest.

Step by step

1. Set two equal weights beside your feet.
2. Hinge down with a long spine and grip the handles firmly.
3. Stand up by driving your hips forward.
4. Stand tall: shoulders down and back, ribs stacked over hips.
5. Walk with short, controlled steps, then set the weights down with the same hinge.

Common mistakes and fixes

• Shrugging shoulders. Fix: pull them down away from your ears.
• Leaning to one side. Fix: lighter weight, slower walk.
• Rounded pickup. Fix: use the hinge from Lesson 3.

Questions people ask

What does a farmer’s carry work?

Grip, forearms, shoulders, trunk and legs, all at once.

How heavy should a farmer’s carry be?

Heavy enough to challenge your grip, light enough to keep perfect posture.

Can I do it every day?

Light carries are fine often. Keep heavy carries to your strength days.

Sources

1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc, 2009. Checked October 9, 2026.
2. U.S. Department of Health and Human Services. Physical Activity Guidelines for Americans, 2nd edition (2018). Checked October 9, 2026.
3. NHS. Strength exercises. Checked October 9, 2026.

Education only. Not medical advice. Confirm with your clinician.

More in strength exercises

• How to do a push-up (and how to build up to one)
• How to do a squat with good form
• How to do a lunge (and the split squat to start with)
• How to do a glute bridge