Farmer Carry (Kettlebell)

A loaded carry exercise where you hold kettlebells at your sides and walk, strengthening forearms, core stability, and postural muscles.

Instructions

1. Stand upright holding a kettlebell in each hand with a neutral grip, arms at your sides.
2. Engage your core and maintain an upright posture with shoulders packed.
3. Begin walking forward at a steady pace, maintaining tension through your grip and shoulders.
4. Keep your chest up and avoid leaning or rotating your torso during the walk.
5. Walk for the prescribed distance or time without putting the kettlebells down.
6. Maintain consistent tension throughout the movement and avoid excessive shoulder elevation.

Tips

• Maximize grip strength by maintaining a firm, controlled hold throughout the carry.
• Keep your shoulders retracted and down to engage the upper back and prevent shrugging.
• Increase difficulty by using heavier kettlebells, extending distance, or adding inclines.
• This exercise builds core stability and improves real-world carrying strength.
• Perform carries at the end of your workout to accumulate volume without excessive fatigue.