Double Kettlebell Farmer Carry

A carrying exercise where you walk while holding two kettlebells at your sides. Develops forearms strength, core stability, and total-body endurance.

Instructions

1. Pick up two kettlebells using a neutral grip, one in each hand at your sides.
2. Stand upright with your shoulders back, chest up, and core engaged.
3. Maintain an upright posture throughout the carry.
4. Walk forward for the prescribed distance or duration while keeping the kettlebells at your sides.
5. Keep your shoulders packed and avoid excessive forward lean or slouching.
6. Maintain a steady, controlled walking pace.
7. Set the kettlebells down carefully at the end of the prescribed distance or time.
8. Rest as needed and repeat for additional sets.

Tips

• The farmer’s carry is an excellent functional movement for building grip strength and core stability.
• Maintain perfect posture throughout the carry—avoid slouching or leaning to one side.
• This is a highly scalable exercise; progress by increasing weight, distance, or duration.
• The farmer’s carry can be performed with various implements: kettlebells, dumbbells, barbells, or specialized handles.
• Include this movement in your training to improve functional strength and work capacity.
• Grip strength developed through carries translates to improved performance in deadlifts and other pulling movements.