Farmers Carry
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Farmers Handles
- Kettlebell
HOW TO PERFORM
- Set the handles either side of you and stand between them, feet about hip width.
- Hinge at the hips with a flat back, take the handles at their centre and stand up with them.
- Pull the shoulders down and back, brace hard, and hold the handles still at arms length.
- Walk with short, fast steps, keeping the handles from swinging into your legs.
- Set them down under control by hinging at the hips rather than dropping them.
FORM TIPS
- Grip goes first and it ends the set, so take the handles at their balance point and squeeze from the floor rather than gripping harder once they start to slip.
- Short steps. A long stride lets the handles swing, and a swinging handle costs more grip than the extra distance buys.
TARGET MUSCLES
Primary
- Forearms
- Traps
Secondary
- Lats
- Lower Back
- Glutes
- Shoulders
- Abs
- Quads
- Hamstrings
Other versions in the app
These versions use the general form guide for the movement:
- Kettlebell Farmers Carry
HOW TO PERFORM
- Pick up a heavy load in each hand.
- Stand tall, brace, and walk with control.
- Set down under control.
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.