Kettlebell Farmer Carry

How to Perform the Kettlebell Farmer Carry

Place two kettlebells on the floor at your sides and stand between them with feet hip-width apart.
Deadlift both kettlebells up by hinging at the hips and gripping the handles firmly.
Stand tall with the kettlebells at your sides, shoulders back and down, and core braced.
Walk forward with controlled, deliberate steps, keeping your torso upright and avoiding leaning to either side.
Maintain a strong grip and keep the kettlebells from swinging by engaging your core.
Walk for the prescribed distance or time, then carefully set the kettlebells down by hinging at the hips.
Keep your head up and gaze forward throughout the carry.

Leaning to one side or letting the torso sway

Engage your core tightly and walk with controlled steps; use equal weight in both hands.

Shrugging the shoulders up to the ears

Actively pull your shoulders down and back, keeping them packed and away from your ears.

Taking overly large or rushed steps

Take short, controlled steps to maintain balance and core stability throughout the carry.

✓Develops crushing grip strength that transfers to all pulling exercises.
✓Builds full-body stability, particularly core and shoulder stabilizers.
✓Highly functional movement that improves real-world carrying strength and posture.

●Choose a weight that is challenging but allows you to maintain perfect posture for the entire distance.
●Squeeze the handles as hard as possible to maximize grip strength development.
●Breathe steadily through your nose while walking; do not hold your breath.