How to Do the Farmers Carry Workout Like a Pro Strongman

[01dragonslayer]

You've probably seen strongmen lugging massive weights across a field, making the Farmer's Carry look simple. But there's more to this exercise than just picking up heavy objects and walking. This fundamental movement builds grip strength, core stability, and total-body conditioning simultaneously.

Whether you're looking to improve your deadlift, enhance your posture, or simply carry your groceries without struggle, mastering this technique will transform your functional strength. Let's explore how the pros handle this deceptively complex movement.

What the Farmer’s Carry Actually Trains​

Four major training benefits make the farmer's carry a staple in strongman competitions and functional fitness programs alike. First, it builds tremendous grip strength, or the kind that transfers to every pulling movement you'll ever do, from deadlifts to pull-ups.

Second, it forces your core stability to work overtime, creating an anti-rotational and anti-flexion challenge that sculpts a bulletproof midsection. Your body must resist twisting or leaning under a heavy load.

Third, your upper back, traps, and shoulders engage constantly to keep the weights from dragging you down, improving your posture.

Finally, it delivers impressive cardio conditioning while carrying substantial weight. It is a unique combination that develops real-world strength endurance you can't find in traditional cardio exercises.

Proper Form and Setup​

Although the farmer's carry seems straightforward, mastering proper technique separates serious strongmen from casual gym-goers. Your posture is the foundation of proper form. Keep your shoulders pulled back and down, chest up, and spine neutral throughout the movement.

Before lifting, position yourself between the weights with your feet hip-width apart. Hinge at the hips, grip the implements firmly, and stand by driving through your heels. Brace your core like you're about to take a punch, then begin walking with controlled, short steps.

The key is maintaining tension from head to toe. Your body should move as one rigid unit with each step. Keep your gaze forward, not down at your feet, and breathe consistently without losing core tightness. This total-body engagement is what makes the farmer's carry so effective.

Choosing the Right Implements​

While dumbbells are the easiest way to do farmer's carries, your choice of implement affects the training stimulus. With kettlebells, you get an offset center of gravity that tests your stability harder, and dedicated farmer's handles are tougher and heavier than real strongman competition equipment.

The trap bar is a hybrid. It can take heavier loads but maintain a neutral grip position. Consider what surface you're walking on when selecting the right implements. And concrete requires more cushioning in your shoes than turf or mats.

Try uneven weight distribution (heavier on one side) for advanced training to build anti-rotational core strength. Or choose a different weight that challenges you without affecting your posture or walking mechanics.

Programming the Farmer’s Carry for Strength or Conditioning​

To maximize your results from farmer's carries, you'll need to program them strategically based on your specific goals. For pure strength, go heavy with shorter distances (40-60 feet) and longer rest periods (2-3 minutes). Aim for 60-80% of your max loaded carry weight.

For conditioning, lighten the load to 30-50% of your max and extend distances to 100+ feet or time-based intervals (30-60 seconds). Incorporate these into EMOMs or circuit finishers for metabolic impact.

Mix approaches by adding farmer's carries to strongman-style training days, paired with yoke walks or sled pushes.

For posture and work capacity, program moderate weights for timed sets twice weekly, focusing on perfect position throughout each step.

Common Mistakes to Avoid​

Even with its apparent simplicity, the farmer's carry invites several form errors that can limit your progress and increase injury risk. One of the most common mistakes is dropping your gaze to look at your feet, which immediately compromises your posture and spine alignment.
Your shoulders often betray you during heavy carries, letting them shrug up toward your ears or allowing them to roll forward reduces stability. Many lifters also disengage their lats, weakening the upper back support essential for heavy loads.

Watch your stride length. Overstepping pulls you off balance, especially when fatigue sets in. Don't let your grip become the limiting factor, either. Too many lifters choose weights that are too light, missing the strength-building potential this movement offers when properly loaded.

Pro Tips to Level Up Your Carry​

Four key strategies can dramatically improve your farmer's carry performance beyond basic technique. First, apply chalk liberally to your hands and supplement with dedicated grip training between workouts to handle heavier loads longer. Second, try offset carries (one side heavier than the other) to intensify anti-lateral flexion core demands and improve muscle engagement throughout your entire torso.

Third, develop a strategic breathing pattern. Exhale during steps while maintaining constant tension through your midsection. This oxygen management helps sustain effort during longer carries. Finally, approach each step with deadlift-like precision, maintaining perfect posture throughout the movement rather than just focusing on the finish line.

These pro tips don't just add weight to your carry. They transform it into a true strongman-caliber exercise.

Frequently Asked Questions​

Should I Train Farmer's Carries Before or After My Main Lifts?​

Do farmer's carries after your main lifts. You'll need fresh grip strength for deadlifts and other primary movements, but carries work well as finishers when you're already fatigued from your main workout.

How Can I Incorporate Farmer's Carries if My Gym Space Is Limited?​

In limited gym space, you can still do farmer's carries using short shuttle walks, going back and forth in the same area. Try offset carries with one weight or use hallways for straight-line work.

Can Farmer's Carries Replace Deadlifts in My Strength Training Program?​

No, farmer's carries can't fully replace deadlifts as they train different movement patterns. You'll miss out on the hip-hinge benefits, though they're excellent complements that strengthen your grip and core stability.

How Do I Progress When Standard Weights Become Too Easy?​

When standard weights become too easy, try increasing distance, adding time, using thicker handles, incorporating uneven loads, or switching to one-arm carries. You'll also benefit from pairing carries with other strongman movements.

Are Farmer's Carries Safe for People With Lower Back Problems?​

With proper form, farmer's carries can be safe for lower back issues. You'll need to maintain a neutral spine, brace your core correctly, and start with lighter weights. Always consult your doctor first, though.

 

[01dragonslayer]