Exercise · loaded carry
Farmer's carry
Farmer's carry is a beginner-friendly loaded carry movement that trains forearms, traps, deep_core, glutes, done with dumbbells or a kettlebell. It's a compound lift — it moves more than one joint at a time, which is why it earns a place in most training templates. Typical rep range is 20–40 reps, tempo walk.
The most common mistake is shrugging and leaning forward. If dumbbells or a kettlebell or the movement itself doesn't suit you, Suitcase carry or Front-rack carry or Bear crawl cover the same pattern. It doesn't carry a specific contraindication flag in this database, but form always matters more than load.
Form cues
| # | English | हिंदी |
|---|---|---|
| 1 | Heavy dumbbells at the sides, stand tall | भारी डम्बल बगल में, सीधे खड़े |
| 2 | Walk with short quick steps, shoulders back | छोटे तेज़ कदम, छाती बाहर, कंधे पीछे |
| 3 | Do not lean; breathe normally | झुको मत, सांस मत रोको |
Equipment & who it fits
Needs dumbbells or a kettlebell, rated beginner. Search "farmers carry form" for a form video.
Substitutes
Programs that use this pattern
Questions people ask
- What muscles does Farmer's carry work?
- Farmer's carry primarily trains forearms, traps, deep_core, glutes, using a loaded carry pattern with dumbbells or a kettlebell.
- What's the most common mistake with Farmer's carry?
- Shrugging and leaning forward
- What can I do instead of Farmer's carry?
- The closest substitutes in this database are suitcase carry, kettlebell rack carry, bear crawl, which train the same pattern with different equipment.