What does a farmers carry do for you?
It builds grip strength, trap and upper-back strength, and core stability under load — plus real conditioning when the distance is long.
What Is a Farmers Carry?
Walking a set distance holding a heavy weight in each hand at your sides.
A farmers carry is the simplest loaded movement there is: pick up a heavy implement in each hand, stand tall, and walk. It is named after the farm chore of carrying full buckets or milk cans across a yard.
Despite the simplicity it is one of the most complete exercises available. Grip, traps, core and legs all work at once, and because the load is held rather than moved, it teaches people to hold posture under fatigue.
In race formats it appears as a 200-metre carry with kettlebells, and unlimited drops are allowed — the clock simply keeps running.
Muscles worked
- Grip and forearms — usually the first thing to fail
- Traps, upper back and shoulders holding the load
- Core and obliques resisting side bend
- Legs and glutes through the walk
How it is judged
- Both implements are carried simultaneously, one per hand, at the sides.
- Athletes may set the weights down and rest as often as they need; the clock keeps running.
- Competition loads are commonly 2 x 24 kg kettlebells for men's open and 2 x 16 kg for women's open, over 200 m.
Common questions
How heavy should a farmers carry be?
Heavy enough that grip becomes the limiting factor within the planned distance, light enough that posture stays upright.
Related terms
Want to do it properly, in person?
Knowing the definition is one thing. Pacing it, transitioning between stations and holding form when you're cooked is what our coaches teach in our workshops and race simulations at Fit 4 Life Club, Port Coquitlam.