The Farmers Walk: How to do Farmers Carry

Have you ever attended a strongman competition? If so, you probably know that the farmer’s walk is an integral part of the event. This full-body movement is popular in CrossFit, too. 

The farmer’s walk, also known as the the farmer’s carry, is by no means a novel exercise. 

In fact, most people perform this movement in one way or another on a daily basis, such as when carrying two grocery bags from point A to point B. However, few are aware of its beneficial effects on grip strength, core stability, balance, and postural control. 

This functional movement engages most muscles, including your shoulders, traps, arms, legs, and glutes. It also builds power and strength, challenges your core, and improves physical endurance. Think of it as a total body exercise. 

There are also plenty of variations you can do to prevent strength plateaus and ward off boredom. For example, you may use a trap bar instead of dumbbells, experiment with overhead barbell carries, or add resistance bands to the mix. 

Sounds exciting, isn’t it? Today we’ll discuss the benefits of farmer’s walks and show you how to perform them correctly. We’ll also share the most effective farmer’s walk variations and how to incorporate them into your workout. 

Let’s get into it! 

Build Total Body Strength with the Farmer’s Walk

The farmer’s carry, or farmer’s carry, is a functional exercise that increases strength, endurance, and stamina. At first sight, it looks pretty simple. All you need to do is to walk a set distance while carrying a load. 

Trust us, it’s not as easy as it seems. This movement challenges the entire body, especially your core, shoulders, back, and arm muscles. That’s what makes it so effective. 

With regular practice, farmer’s walks can strengthen your grip while building core strength and stability. You may also see an improvement in all your pulling exercises. Plus, your traps will be on fire after just a few sets! 

This full-body exercise is often referred to as the king of carries for good reason. It improves posture, shoulder stability, core strength, and work capacity, points out the National Institute for Fitness and Sport. 

Any loaded carry hits the lower body muscles, including your quads, hamstrings, calves, and glutes.

Plus, it causes your core muscles to work hard to maintain your posture and balance. The farmer’s carry also requires using your biceps, triceps, forearms, shoulders, and upper back to move the weight from one point to another. 

As you see, this compound movement engages all of the major muscle groups — except for your pecs. However, you can always try these chest workouts to build massive pecs at home or in the gym. 

Why Every Athlete Should Do Farmer’s Walks

Whether you want to build mass, slash fat, or gain strength, the farmer’s walk will do the trick. 

This exercise not only promotes hypertrophy but also elevates your heart rate and boosts VO2 max, leading to improved endurance. On top of that, you’ll find it easier to get leaner. 

The farmer’s carry is metabolically demanding. Here’s a trick to make it even more challenging: complete quick bouts for one or two minutes and then rest for one minute. Repeat for 10 to 15 minutes to send your metabolism into overdrive. 

But how does it compare to other exercises? 

The prowler, for example, hits your glutes and hamstrings a little harder, but it doesn’t engage the arms, traps, and core muscles to the same extent as the farmer’s carry. 

A 2019 study compared the farmer’s walk, yoke walk, and suitcase carry. 

Farmer’s walks elicited the greatest muscle activity in the upper erector spinae, right latissimus dorsi, right gluteus maximus, and right gluteus medius. As the researchers note, this exercise may help develop total body strength. 

Research published in the journal Sports Medicine-Open indicates that 87% of athletes find the farmer’s walk effective for building core stability. It works just as well as squats and Olympic lifts, engaging the entire kinetic chain. 

While the farmer’s carry exercise is a key component of strongman training, any athlete can reap the benefits. 

This compound movement builds size and strength, burns fat, and boosts functional fitness. Plus, it has lots of different variations that you can use to keep things exciting. 

The Gear You Need

Need one more reason to try the farmer’s walk? 

Think about this: it’s one of the most versatile full-body movements and can be performed in a multitude of ways. You can even do it at home! 

When it comes to the equipment needed for this exercise, the choice is yours. Depending on your budget and how much space you have available, you may use the following:

• Dumbbells
• Kettlebells
• Trap bar
• Sandbags
• Water buckets
• Farmer’s walk handles

Farmer’s walk handles, for example, have an elevated grip attachment and can be used along with two weight plates. Simply add the plates to each end of the bar, secure them with barbell collars, and grip the handle. 

Another option is to get one or more weight plates and pull a long nylon strap up through the loop. Make a knot and grab the strap with one hand. Do the same with the other hand. 

How to Do the Farmer’s Walk / Carry Exercise

As mentioned earlier, the farmer’s walk is pretty simple. Even so, it can still lead to injuries if performed with incorrect form. What matters most is how you walk with the weight — and not the actual walking distance. 

One thing to keep in mind when doing farmer’s walks is to stand tall and maintain a neutral spine. Look straight ahead, lift the weight with proper technique, and brace your core. Apart from that, the execution depends largely on the equipment used. 

Let’s start with the traditional farmer’s carry. As ExRx notes, the lifting and lowering techniques are similar to the trap bar deadlift. Simply follow these steps:

1. Stand between two heavy loaded bars. 
2. Squat down and grab the handles. Keep your back straight and your chest up. 
3. Take a deep breath, squeeze your lats and glutes, and lift the weight. 
4. Start walking, stepping heel to toe. Open up your stride as you progress. 
5. Stop at the end of the walk. Pause or turn to the left or right and go all the way back. 
6. Slow down when going into a turn. Reduce your speed by about up to 20%. 

If you’re a beginner, place the weight down before turning around. Start with a lighter load and increase it gradually. Wear a weight belt to protect your back when handling heavy loads. 

Adjust your pace and distance based on your goals. 

• For example, if you’re trying to build size and strength, go heavy for up to 30 seconds, take a two-minute break, and repeat. 

• Perform short, intense bouts of exercise followed by short periods of rest to torch fat and preserve lean mass. 

The trap bar farmer’s walk involves a similar movement pattern, so we won’t go into detail. The same applies to dumbbell and kettlebell farmer’s walks. 

Improve Your Lifting Form

Now that you know what the farmer’s walk involves, go ahead and give it a try.

Keep these tips in mind: 

• Keep your back straight and your core tight when lifting the weights off the floor
• Grip the weight firmly — don’t let it sag into your hand
• Grab the dumbbell, strap, or bar right in the middle so that it doesn’t tilt forward or backward
• Squeeze your glutes and abs, get your chest up, and drive through your heels when walking with the weight
• Take small, fast steps to maintain your balance; make sure your feet are less than 12 inches apart
• Don’t raise your shoulders toward your ears or lean forward from the waist 
• The weights shouldn’t touch your thighs — keep them a few inches away from your body
• Avoid leaning to one side when performing unilateral variations
• Try keeping your ribs flat to avoid putting additional stress on the back

For best results, focus on improving your deadlift before trying the farmer’s walk. This will ensure that you can safely lift the weights and maintain proper form throughout the movement. See our guide on how to deadlift correctly and avoid injuries! 

As far as the distance goes, aim for 25 to 100 yards. Consider your objectives and fitness level, as well as how much weight you’re using.

Master the Farmer’s Walk

Make sure you master the basics before moving on to more advanced variations of the farmer’s carry. 

First of all, choose the right amount of weight. Use a lighter load for long distances, heavier loads for short distances, and medium loads for everything in between. As you progress, aim to increase the distance and weight while reducing the time needed to get things done. 

Pick a load (in each hand) that’s about 75% of your body weight. As you get stronger, go up to 125 to 150% of your body weight, recommends Breaking Muscle. Remember, starting light is the best way to learn proper form and prevent injuries. 

Next, decide how you want to structure your workouts. 

Depending on your goals, you can either perform the farmer’s walk for a set distance or a set time. Shorter distances allow for heavier loads and can be used for HIIT, Tabata, and other high-intensity training protocols. 

Some athletes perform this exercise at the beginning of their workouts, while others use it as a finisher. The choice is up to you. 

However, beware that farmer’s carries are taxing on the body, so performing them at the beginning of your training session may leave you feeling drained. If that’s the case, consider using our pre-workout formula to boost your energy and stamina.  

If you’re trying to get leaner, you may include the farmer’s walk in your cardio routine. Aim for up to three sets per session. This compound movement is extremely versatile and can be used for both aerobic and strength training. 

Best Farmer’s Walk Variations for Size and Strength Gains

Now let’s talk about the best farmer’s walk variations. The standard farmer’s carry isn’t your only option.

Depending on your fitness level and the available equipment, you may also try the following:

• Offset carries 
• Inverted kettlebell carries 
• Overhead farmer’s carries
• Duck walks
• Zercher carries
• Logger’s walks
• Bear-hug walks

Any of these versions can be done with both arms simultaneously or one arm at a time. 

The suitcase carry, for example, requires holding the weight just on one side. Another great choice is the Zercher carry, which involves holding a barbell, sandbag, or other loads with both arms below chest level and carrying it for a set distance. 

Looking to build functional strength and shoulder stability? Add overhead carries to your workouts! 

This farmer’s carry variation requires carrying a heavy dumbbell, barbell, or kettlebell in an overhead position. 

Likewise, inverted kettlebell carries can help strengthen your shoulders and improve your balance. Simply walk in a straight line while holding a kettlebell upside down in one arm at chin level or higher. 

Tip From the Coach

“The Farmers Walk is one of the best practical exercises for developing more strength in so many areas of the body including the grip, core muscles, upper body, and legs. It’s obvious why this is one of the events in so many strongman competitions.

What’s great about the Farmers Walk is that it develops both strength and endurance. Although all the muscles of the upper and lower body are actively engaged during the performance of the movement, it is also an excellent cardiovascular exercise because it is so intense. This form of cardio is called High-Intensity Interval Training (HIIT) and it is a great way to build endurance, burn calories, and increase metabolism.

Unlike many other exercises performed in the gym, the Farmers Walk is also very practical. The act of carrying heavy objects for an extended period of time is something we all encounter in our everyday lives. By including the Farmers Walk into your weekly workouts, you will not only increase your strength, endurance, and grip capacity but you will also be ready any time in your life when you have to carry a heavy load and walk with it.”

— John Hansen, 3-time Natural Olympia winner and OSL ambassador

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Up for a Challenge? 

The farmer’s walk may not be your go-to choice, but it’s definitely worth a try. If you’ve ever watched a strongmen event on TV, you know how big those guys are. This movement is a key component of their training routine — and you can do it, too. 

All in all, farmer’s carries can spice up your workouts, add size to your frame, and correct muscle imbalances. Plus, they may improve your posture, balance, and stability. Over time, this functional movement can make you a better athlete. 

Speaking of functional training, you might want to check out these sandbag workouts! We’ll show you how to build size, strength, and endurance using nothing but a gym bag filled with sand. 

Also, remember to fuel your body before, during, and after training. 

The farmer’s walk and other full-body movements can be draining, so fill up on complex carbs and protein to get the energy needed for a mind-blowing workout. Try our energy and power stack to boost your performance and recover faster! 

What’s your take on the farmer’s walk? Are there any tips or variations you’d like to share? Drop a line below!