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Farmer Carry

Primary
Forearms
Secondary
Core
Equipment
Dumbbell
Type
Strength
Frames
2
Farmer Carry, male athlete, 2 sequential frames
male
Farmer Carry, female athlete, 2 sequential frames
female

How to perform it

  1. 01 Stand with your feet shoulder-width apart, facing two heavy weights or kettlebells placed on the ground beside you.
  2. 02 Bend at your hips and knees to lower your body, keeping your back straight.
  3. 03 Grasp one weight in each hand, ensuring your grip is firm.
  4. 04 Stand up tall, pressing through your heels to bring the weights off the ground.
  5. 05 Set your shoulders back and down, keeping your chest up and core engaged.
  6. 06 Begin walking forward in a straight line, maintaining an upright posture.
  7. 07 Take small, controlled steps, keeping your head forward and eyes ahead.
  8. 08 Maintain tension in your grip and stay balanced throughout the movement.
  9. 09 Walk for a specified distance or time, then carefully set the weights back down to the ground.
  10. 10 Rest and repeat as needed, focusing on maintaining form over heavy weights.

In the API

GET /v1/exercises/farmer-carry

{
  "slug": "farmer-carry",
  "name": "Farmer Carry",
  "primary_muscle": "forearms",
  "equipment": "dumbbell",
  "category": "strength",
  "frame_count": 2,
  "images": { "male": "…", "female": "…" }
}