Farmers Carry - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Farmers Carry

Step by step instructions, muscle activation and variants for the Farmers Carry.

MediumGlutesQuadriceps

About this exercise

The farmer's walk is a loaded carry exercise in which you hold a heavy weight in each hand and walk a set distance or for a set time. It builds total-body strength and conditioning, with particular emphasis on grip, core stability, and trap development. The exercise is a staple of strongman training and functional fitness.

How to Perform

  • Select a pair of dumbbells or kettlebells of appropriate weight and place them on the floor at your sides
  • Hinge at the hips, grip each weight firmly, and stand upright, bracing your core
  • Stand tall with shoulders pulled back and down, chest up, and weights hanging at your sides
  • Walk forward at a controlled pace using short, deliberate steps
  • Maintain a neutral spine and rigid torso throughout the walk — avoid leaning to one side
  • Continue for the prescribed distance or time, then set the weights down in a controlled manner by hinging at the hips

Muscle Activation

Primary
GlutesQuadricepsHamstringsCalvesInner thighs

Common Mistakes

Common mistakes content is coming soon.

About the Farmers Carry

The Farmers Carry is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

You may also like

3-Point Standing Hops

Bodyweight · Medium
GlutesQuadricepsCalvesHamstringsCore

4 Corners Curtsy

Bodyweight · Medium
GlutesQuadricepsHamstringsInner thighs

4-Cone Single Foot Lateral Hops

Bodyweight · Medium
GlutesQuadricepsCalvesCoreOuter thighs

4-Way Single Leg Hop

Bodyweight · Medium
GlutesQuadricepsHamstringsCalvesCore