Exercises / Back & spine
Farmer’s carry
- Strength
- Back & spine
- Two light dumbbells
Walk slowly while carrying equal loads at the sides and keeping the trunk steady.
Where you stand
No published distribution for this exercise yet. We add one only from a peer-reviewed study.
Muscles worked
Filled: primary. Outlined: secondary.
How much
Common carry dose: 2-3 walks of 10-20 m at a load that allows upright posture.
Start: Walking upright
Steps
- Stand tall with a light weight in each hand.
- Walk a short clear path without leaning or shrugging.
- Set the weights down with a controlled hip hinge.
Cues
- Ribs over pelvis
- Quiet, even steps
Common mistakes
- Leaning to one side
- Shrugging
- Holding the breath
Used for
- Loaded gait practice
- Trunk endurance
Take care (2)
- Start with light weights and clear walking space.
- Avoid loads that provoke back pain or loss of balance.
Evidence (1)
- A small biomechanical study found abdominal bracing during loaded carries; it did not test farmer’s carries as rehabilitation.1
Easier
Harder
References (1)
- McGill SM, Marshall LW. J Strength Cond Res. 2012;26(1):16-27. Kettlebell swing, snatch, and bottoms-up carry: back and hip muscle activation, motion, and low back loads