The farmer’s carry, also known as the farmer’s walk, is a functional strength exercise that enhances grip strength, core stability, muscular endurance, and overall conditioning.
This simple yet effective movement involves carrying heavy weights for a set distance or time, making it a staple in strongman training, CrossFit, powerlifting, HYROX competitions, and general fitness programs.
In this guide, I’ll break down how to do the farmer’s carry correctly, the best training strategies, common mistakes to avoid, and how to incorporate it into your workouts for maximum strength, muscle development, and endurance.
What Is a Farmer's Carry?
The farmer’s carry is a loaded carry exercise where you pick up dumbbells, kettlebells, trap bars, or specialty farmer’s walk handles and walk a specific distance while maintaining proper posture.
This movement replicates real-world activities like carrying groceries, heavy bags, or moving furniture, making it an essential exercise for building functional strength.
This full-body exercise is commonly used in HYROX events, strongman competitions, military training, and athletic conditioning to improve grip strength, shoulder stability, and total-body endurance.
How to Do a Farmer’s Carry (Step-by-Step Guide)
Choose Your Weights – Select dumbbells, kettlebells, a trap bar, or farmer’s walk handles based on your strength level.
Set Your Posture – Stand tall with feet hip-width apart, core braced, shoulders back, and chest up.
Grip the Weights Firmly – Hold the weights with a strong, neutral grip.
Lift with Proper Form – Hinge at the hips, bend your knees slightly, and lift the weights without rounding your back.
Start Walking – Take small, controlled steps, keeping your core engaged and posture upright.
Maintain Stability – Keep your head neutral, eyes forward, and shoulders square.
Walk a Set Distance or Time – Aim for 20-50 meters per round, or carry for 30-60 seconds.
Lower the Weights Safely – Squat down, keeping your back straight, and release the weights with control.
Benefits of the Farmer’s Carry Exercise
✔ Develops Grip Strength – Essential for deadlifts, pull-ups, and sports performance.
✔ Builds Core Stability – Engages the abdominals, obliques, and lower back to maintain balance.
✔ Strengthens the Upper Body – Works the shoulders, traps, and forearms for improved posture and durability.
✔ Increases Cardiovascular Endurance – Carrying heavy loads while walking elevates heart rate and stamina.
✔ Enhances Functional Strength – Mimics real-world carrying movements, improving daily life activities.
✔ Boosts Athletic Performance – Used in HYROX, strongman, MMA, football, and wrestling for total-body conditioning.
Which Muscles Does the Farmer’s Carry Work?
The farmer’s carry workout is a compound movement that targets multiple muscle groups:
Grip & Forearms – Strengthens grip endurance and hand muscles.
Shoulders & Upper Back – Engages the trapezius, deltoids, and rotator cuff.
Core & Obliques – Improves core stability and posture control.
Legs & Glutes – Supports walking mechanics and lower-body endurance.
Best Farmer’s Carry Tips for Maximum Performance
✔ Keep a Strong Grip – Squeeze the weights tightly to build grip endurance.
✔ Walk with Short, Controlled Steps – Avoid large or unstable strides.
✔ Maintain Upright Posture – Prevent leaning or slouching forward.
✔ Use Heavy Weights – Challenge yourself without compromising form.
✔ Increase Time or Distance Over Time – Progressively overload for better results.
Farmer’s Carry Workouts for Strength, Endurance & Conditioning
Beginner Farmer’s Carry Workout
3 rounds of 20m carries using moderate-weight dumbbells
Rest: 60-90 seconds between rounds
Strength-Based Farmer’s Carry Workout
4 rounds of 30m carries with heavy kettlebells
Rest: 2 minutes between rounds
Cardio & Endurance Farmer’s Carry Workout
3 rounds of 40m carries + 10 burpees
Rest: 1 minute between rounds
HYROX Farmer’s Carry Challenge
200m carry at competition weight
Complete for time, repeat for 3 rounds
Common Farmer’s Carry Mistakes & How to Fix Them
❌ Weak Grip – Improve grip strength by using heavier weights and thick-handled implements.
❌ Rounded Shoulders – Keep your chest up and shoulders back to maintain posture.
❌ Short Distance Walks – Aim for longer distances or heavier weights to maximize benefits.
❌ Rushing the Walk – Focus on controlled, deliberate steps rather than speed.
The Farmer’s Carry in HYROX Competitions
The farmer’s carry is a key event in HYROX races, requiring competitors to carry heavy weights for distance. This challenge tests grip strength, endurance, and core stability, making farmer’s carry training essential for HYROX preparation.
Check out my Ultimate Guide to Hyrox blog post.
How I Use the Farmer’s Carry in My Personal Training
I incorporate the farmer’s carry into my personal training programs whenever possible because it’s one of the most effective full-body strength and endurance exercises. Whether my clients are training for HYROX, fat loss, sports performance, or general strength, I use the farmer’s carry to improve grip strength, posture, and stamina.
If you train with me, expect to use the farmer’s carry in HIIT circuits, strongman-style workouts, and athletic performance sessions to maximize functional fitness.
Final Thoughts
The farmer’s carry is a highly effective, functional movement for building strength, endurance, grip power, and core stability.
Want expert Farmer's Carry coaching? At Dennis Romatz Fitness, my team of coaches in Chicago and I provide structured programming, expert coaching, and race-day strategies to help you dominate your next Farmer's Carry workout!
I offer free trial sessions and your training is backed with my results-based money back guarantee!
About the Author
Dennis Romatz is a nutrition coach, and certified personal trainer in Chicago in the downtown Chicago Lakeshore East neighborhood providing personal training scheduled at your convenience at apartment & condo gyms, and in-home. Tailored training programs are designed to meet your individual needs & goals and guaranteed to get you in the best shape of your life in 3 months or less or your money back. Dennis has been recognized as "one of the 20 best personal trainers in the world" by The Institute of Personal Trainers. You can contact Dennis to train with him in person or live online or connect with him on Facebook, Twitter, LinkedIn and Instagram on or live online or connect with him on Facebook, Twitter, LinkedIn and Instagram.Whether you're an athlete, HYROX competitor, or general fitness enthusiast, mastering this exercise will enhance your physical performance, posture, and overall conditioning.
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