Kettlebell Farmers Carry
Description
The kettlebell farmer's carry (also called farmer's walk) is a loaded carry where you hold a heavy kettlebell in each hand at your sides and walk for distance or time. It builds elite grip strength, core stability, and full-body conditioning.
Equipment Required
Kettlebell Farmers Carry Instructions
- Stand with a heavy KB on each side. Squat down and grip both handles.
- Stand up tall. Pull your shoulders back and down.
- Walk forward with normal-length strides. Maintain perfect posture.
- Grip the handles as hard as possible.
- Walk for the desired distance (30 to 100 feet) or time (30 to 60 seconds).
- Set the KBs down with control at the end.
- Use the heaviest weight your grip can handle.
- Aim for 3 to 5 walks per session.
Kettlebell Farmers Carry Form & Visual
Kettlebell Farmers Carry Benefits
- Builds elite grip strength and endurance
- Develops core stability and posture
- Full-body conditioning
- Builds trap and upper back thickness
- Simple and effective
- Easy to set up with kettlebells
Kettlebell Farmers Carry Muscles Worked
- Forearms and grip (heavy)
- Trapezius (entire)
- Core (anti-flexion stabilizer)
- Erector spinae
- Quadriceps
- Calves
Kettlebell Farmers Carry Variations & Alternatives
- Dumbbell Farmer’s Walk
- Trap Bar Farmer’s Carry
- KB Goblet Carry
- KB Overhead Carry
- Single-Arm KB Carry
