Kettlebell Farmers Carry

Kettlebell Farmers Carry


This exercise involves holding a kettlebell in each hand and walking for a certain distance or time. It primarily targets the grip, core, and leg muscles while also improving overall stability and balance.

Muscle Group

Equipment Required

Kettlebell Farmers Carry Instructions

  1. Choose a kettlebell that is appropriate for your strength level.
  2. Stand with your feet shoulder-width apart and the kettlebell on the ground between your feet.
  3. Bend down and grab the kettlebell with one hand, keeping your back straight and your core engaged.
  4. Stand up, lifting the kettlebell off the ground and holding it at your side.
  5. Walk forward, taking small steps and keeping your core engaged to maintain balance.
  6. Continue walking for a set distance or time, then switch the kettlebell to your other hand and repeat.
  7. Make sure to keep your shoulders down and your chest lifted throughout the exercise.
  8. When you are finished, carefully place the kettlebell back on the ground and stretch your muscles.

Kettlebell Farmers Carry Form & Visual

Kettlebell Farmers Carry

Kettlebell Farmers Carry Benefits

  • Improves grip strength
  • Increases core stability
  • Enhances overall body strength
  • Improves posture and balance
  • Increases cardiovascular endurance
  • Targets multiple muscle groups including shoulders, arms, back, and legs
  • Can be done with various weights and distances to challenge different fitness levels

Kettlebell Farmers Carry Muscles Worked

  • Forearm muscles
  • Shoulder muscles
  • Back muscles
  • Core muscles
  • Leg muscles

Kettlebell Farmers Carry Variations & Alternatives

  • Kettlebell Suitcase Carry
  • Kettlebell Rack Carry
  • Kettlebell Waiter Carry
  • Kettlebell Bottoms Up Carry
  • Kettlebell Overhead Carry