Farmer Carry: Gym Shorts (How To)

New to the farmer carry or looking for a quick technique tutorial? Learn correct form in one short video.

Farmer Carry Correct Form

Gym Shorts videos provide short video demonstrations of correct form for various exercises.

Farmer Carry Correct Form: Follow These Steps

  • Use low bar squat rack position
    • Place implements close together so you grab like a trap bar deadlift
    • Bend over, grasp handles firmly
    • Set up like trap bar deadlift
    • Stand tall with implements
    • Walk briskly but in a controlled manner
    • Keep back flat
    • Parallel steps (don’t let feet cross)
    • Short, smooth, heel-to-toe steps, with short breaths, while keeping torso rigid to avoid swaying
    • Turn around in place
    • Tight abs the whole time
    • Lower implements to the ground (do not drop while walking or from top position)

What is the Farmer Carry

Farmers carries are heavy carries using dumbbells, sandbags, kettlebells, or some other similar implement.

They train the muscles of the forearms, which grip the weights. Farmer’s carries train the “core” muscles such as the rectus abdominis, which helps keep the torso rigid during the movement.

Just about anyone can perform farmers carries, as all you need is two heavy objects with handles.

Ensure you maintain control throughout the movement, being deliberate about picking up and putting down the weights. Stay tight and walk briskly but controlled throughout the movement.

Programming the Farmer Carry

We tend to program these for intermediate to advanced lifters looking for conditioning, those interested in strongman, and people looking to improve their grip.

Farmers carries have some flexibility in how they can be programmed, and much depends on the lifter’s available equipment.

We prefer heavier implements, as the lighter the objects are the closer the activity is to simply walking.

If the weight is heavy enough, you won’t need to travel very far with the implement (though you can certain increase the distance a bit if you are looking for conditioning).

Typically, people perform farmers carries for a set distance, such as 3-10 lengths of 20-50 meters.

Different variations on the basic carry exist, such as suitcase carry (only hold one item at your side), bearhug carry (grab a really heavy bag, hug it, and move),  waiter carry (hold item in position similar to press rack position), and overhead carry (object over shoulder with elbow extended).

Carries are a great way to spice up training and add some conditioning.

Click HERE to watch a video on high-intensity interval training (HIIT) and HERE to read an article about how to get started in strongman.




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