Kettlebell farmer's carry
Pick up heavy kettlebells and walk. The simplest exercise in strength training, and it trains almost everything.
TrainsCore
NeedsKettlebell
The movement
2 stages
Walk tall
01 Walk tall
Heavy weights at the sides; ribs stacked over hips.
02 Small steps
Short, quick steps; no lean to either side.
How to do it
Setup
- Stand between two heavy kettlebells.
- Hinge down, grip the handles tightly, and deadlift them to a standing position.
Execution
- Walk forward with short, quick steps.
- Keep your chest proud, shoulders pulled back, and core braced tight.
- Set the kettlebells down with control when your grip fails or you reach the distance.
BreathingTake short, shallow breaths into your braced core while walking.
Getting it right
Form cues
- Do not let the weights rest against the side of your legs. Create a tiny gap between your arm and your thigh.
- Look straight ahead, not down at the floor.
Common mistakes
- Taking long, loping strides that cause the weights to swing.
- Letting the shoulders slump forward and round the upper back.
Worth knowing
- Ensure your path is clear of obstacles before picking up the weights.
General guidance, not medical advice. See how Setkit works.
Notes
The farmer’s carry (or farmer’s walk) is a foundational loaded carry. It is primarily known as a grip exercise, but it is actually a moving plank that demands massive stability from the entire core, upper back, and hip complex.
Because there is no eccentric or concentric muscle action in the upper body (it is purely isometric), you can recover from heavy carries very quickly. Use them as a finisher on almost any training day to build absolute strength and conditioning.