Farmer's Carry: The effective exercise for strength and stability

The farmer's carry , also known as the farmer's walk , is one of the simplest but most effective strength exercises . It comes from the field of strongman training, but has its place in functional strength training and is suitable for athletes of every discipline. The farmer's carry not only trains grip strength , but uses almost the whole body and improves stability , fitness and coordination .

 

In this article, you will learn what the Farmer's Carry is exactly, which muscles it trains, what benefits it offers and how you can integrate it into your training.

 

What is the Farmer's Carry?

 

In the Farmer's Carry, you carry two heavy weights , usually in the form of dumbbells , kettlebells or special Farmer's Walk handles , in each hand and walk a set distance with these. The exercise sounds simple, but is extremely demanding. It requires strength, body tension and endurance.

 

The aim is to carry the weights in a controlled manner over a certain distance without your posture suffering. This requires not only your arm muscles and grip strength to work, but also your shoulders , core muscles , hips and legs .

 

Which muscles are trained during the Farmer's Carry?

 

The Farmer's Carry is a full-body exercise that targets many different muscle groups simultaneously:

 

• Forearms and grip strength : Since you have to hold the weights for a longer period of time, you will especially train your forearms and grip strength.

• Shoulders and trapezius : Carrying the weights puts a lot of strain on the shoulders and upper back.

• Core muscles : The abdominal and back muscles provide stability and keep your body upright.

• Legs and gluteal muscles : When walking, the legs and gluteal muscles contribute to propulsion and provide stability.

• Back extensors : The back muscles are used to keep the spine in a stable position.

 

Overall, the Farmer's Carry acts as a complex strength training exercise that promotes strength and endurance at the same time.

 

Advantages of Farmer's Carry

 

The Farmer's Carry offers a number of advantages that make it an ideal addition to any strength training routine:

 

Improved grip strength

 

Grip strength is often a limiting factor in many other exercises such as deadlifts or pull-ups . The farmer's carry helps to specifically train this strength, as the weights have to be held over longer distances.

 

Stronger core muscles

 

To maintain balance and upright posture while carrying weights, strong core muscles are required. The Farmer's Carry effectively strengthens your abdominal and back muscles, improving stability and posture .

 

full-body conditioning training

 

In addition to the strength component, the Farmer's Carry also challenges your cardiovascular endurance . Since you carry the weights and walk for a longer period of time, you increase your heart rate at the same time, which makes it an effective conditioning workout .

 

Functional strength and suitability for everyday use

 

The Farmer's Carry is one of the most functional exercises because carrying heavy objects is a common movement in everyday life. This exercise not only improves your strength in training, but also helps you in everyday activities such as carrying groceries, boxes or other heavy loads.

 

Improved coordination and body control

 

Since you have to walk steadily and evenly during the Farmer's Carry, the exercise also improves your coordination and body control . Your balance is challenged, especially when carrying heavy weights or on uneven surfaces.

 

How to do the Farmer's Carry correctly

 

To get the most out of the Farmer's Carry, it's important to pay attention to the correct technique . Here are the steps to perform the exercise correctly:

 

starting position

 

• Stand upright and place the weights (dumbbells or kettlebells) on either side of your body.

• Bend your knees slightly and grasp the weights with neutral palms and thumbs pointing forward.

• Lift the weights using your legs and not rounding your back.

 

posture

 

• Stand up straight with your shoulders back and your gaze forward. Your back should remain straight throughout the exercise.

• Tighten your abdominal muscles to maintain body tension .

• Hold the weights firmly, but do not pull your shoulders up. Your shoulders should remain relaxed and stable.

 

The movement

 

• Walk with the weights in each hand for a set distance or for a set amount of time. Make sure to take even steps and keep your core stable .

• Avoid swinging your hips too much or leaning your upper body forward or backward.

• Put the weights down in a controlled manner by bending your knees and not arching your back.

 

breathing

 

• Breathe calmly and evenly while wearing it. Make sure you control your breathing and do not hold your breath to maintain tension in your body.

 

Variants of the Farmer's Carry

 

There are several ways to vary the Farmer's Carry to increase the level of difficulty or to place greater strain on specific muscle groups:

 

One-sided Farmer's Carry

 

Instead of carrying two weights, you hold just one weight in one hand and balance your body. This puts more strain on the lateral core muscles and challenges your balance even more.

 

2. Kettlebell Carry

 

Instead of dumbbells, use kettlebells . They provide a different center of gravity and change the balance, which can make the exercise even more challenging.

 

overhead carry

 

An advanced variation of the farmer's carry where you hold the weights above your head. This requires extreme body tension and strengthens the shoulders and core muscles .

 

Suitcase Carry

 

As with the one-sided Farmer's Carry, you only carry one weight, but in one hand like a suitcase . The Suitcase Carry primarily requires stability in the core of the body .

 

Frequently Asked Questions (FAQ) about Farmer's Carry

 

How much weight should I use for the Farmer's Carry?

 

This depends on your fitness level . Beginners can start with lighter weights, eg 10-20 kg per hand. Advanced users can use up to 50 kg or more per hand to maximize grip strength and body stability .

 

How often should I practice the Farmer's Carry?

 

The Farmer's Carry can be incorporated into your strength training 2-3 times per week. You can perform it as a standalone exercise or as part of a functional training circuit.

 

Which muscle groups are most stressed?

 

The most important muscles trained in the Farmer's Carry are the grip muscles , shoulders , back and legs . The core muscles also play a crucial role in stabilizing the body.

 

How long should the Farmer's Carry route be?

 

For beginners, distances of 20 to 30 meters per set are suitable. Advanced athletes can aim for longer distances of 50 to 100 meters or increase the weight.

 

Can the Farmer's Carry prevent injuries?

 

Yes, by training core stability and improving grip strength, the Farmer's Carry can help prevent injuries, especially in the lower back and shoulders.

 

Conclusion: The Farmer's Carry – an underrated strength exercise

 

The Farmer's Carry is a simple but extremely effective exercise that challenges the entire body. It not only improves

the entire body, but also your grip strength , body tension and endurance . Despite its apparent simplicity, the Farmer's Carry is one of the best exercises for functional strength and stability. By regularly incorporating this exercise into your training, you will notice noticeable improvements in your strength performance , your posture and your balance .

 

Whether you are a beginner or an advanced athlete, the Farmer's Carry offers you the opportunity to increase your overall fitness and improve your daily routine and sports training . Don't hesitate to include this effective exercise in your training plan - your body will thank you!