In the realm of fitness, there are countless exercises that promise to sculpt your muscles, improve your strength, and enhance overall performance. Amidst this vast field of workout routines, one exercise stands out as a true powerhouse, capable of delivering a myriad of benefits to athletes of all levels. Enter the farmer’s carry – a seemingly simple yet incredibly effective exercise that’s been gaining popularity among gym-goers and athletes alike.

Traditionally employed by hardcore strength trainers, the farmer’s carry has recently made its way into the fitness routines of everyday exercisers seeking to boost their health and athleticism. Picture yourself carrying heavy weights in each hand and walking determinedly, and you’ve got the essence of this dynamic exercise.

This blog will give you the lowdown on the farmer’s carry – how to do it, the muscles it works, the benefits, and some fun variations to spice up your workout routine. So, get ready to give it a try and level up your fitness game with farmer’s carries at AFAC’s gym in Thornton, Colorado!

What Is the Farmer’s Carry at the Gym?

The farmer’s carry — also known as the farmer’s walk — is a type of heavy carry exercise that gets its name from a time when many people worked on farms.

As part of their jobs, farmhands had to lug around all sorts of stuff like tools, bags, and pails of water. And guess how they did it? Yup, most of the time, they just carried them in their hands, with their arms hanging down by their sides.

At the gym, instead of carrying around farm supplies, we carry dumbbells, kettlebells, weight plates, loaded farmer’s carry handles, loaded barbells, even a trap bar.

The dumbbell farmer’s carry is the go-to choice for most people. You grab a couple of hefty dumbbells, hold them tight at arm’s length, stand up straight, and take a stroll in a straight line for about 20 to 100 yards. And yes, the main goal is not to drop those weights!

Now, you might wonder, “What muscles am I targeting with this awesome move?” Well, we’re glad you asked because this exercise is a full-body powerhouse! Let’s break it down.

Muscles Worked by the Farmer’s Carry at the Gym

The farmer’s carry engages your grip and forearms to keep those weights in check, your shoulders and upper back to stabilize the load, your core to maintain balance, and even your legs get some action as you walk. It’s a real deal when it comes to working multiple muscles all at once.

Upper Body Muscles Worked

Forearms and hand muscles: The tiny but mighty muscles in your forearms and hands are absolute rockstars when it comes to grip strength during the farmer’s walk. They work their magic, enabling you to have a firm and tight grip on those weights all the way through the entire movement.
Upper back: Keeping your shoulders down, chest up, and spine straight requires your upper back to put in some serious effort.
Rotator cuff: Gripping something activates your rotator cuff, which diligently works to maintain the vertical alignment of your shoulder joint and prevent it from getting dislocated.
Shoulders: Your shoulders team up with the rotator cuff to provide the necessary stability for carrying those heavy weights.

Lower Body Muscles Worked

Core: Carrying heavy weights demands a lot from your anterior and posterior core muscles as they work tirelessly to keep your spine in a neutral position.
Glutes: With every weighted step, your glutes work hard to keep you upright and propel you forward through hip extension.
Adductors: When you do the farmer’s carry, the inner thigh muscles, known as the adductors, kick into action. They play a crucial role throughout the walking phase, which is pretty much the entire movement.
Hamstrings: Now, let’s talk about the hamstrings. These muscles are attached to your pelvis and run down the back of each leg. They are important for your walking stride, as they play a major role in hip extension and knee flexion and extension. Even though you might not be dynamically moving your hips during the farmer’s carry, your hamstrings are putting in serious work with every step you take.
Calves: Next up, the calves. These guys help with knee flexion and play a crucial role in stabilizing your knees during loaded carries, like the farmer’s carry.
Quadriceps: Last but not least, let’s give a shoutout to the quadriceps. They do some serious multitasking during the farmer’s carry – not only do they help stabilize your hips, but they also extend your knees while you’re carrying those weights around. Quite the hardworking bunch!

What Are the Benefits of the Farmer’s Carry at the Gym?

Carrying weights and walking with them might not seem like a big deal, but it packs a ton of benefits. Here are just a few of the essential perks you get from doing farmer’s carries.

Increased Grip Strength: A strong grip not only improves your overall quality of life but also reduces the risk of muscle loss and loss of strength as you age. Athletes with a powerful grip have an advantage in various sports like grappling, climbing, baseball, powerlifting, strongman competitions, football, and hockey. Plus, a stronger grip also helps in other exercises like deadlifts, snatches, dumbbell rows, upright rows, and pullups. A strong grip is handy in everyday life, too, not just in the gym. Whether you’re trying to open a tight pickle jar or carry groceries in from the car, grip strength comes to the rescue.
Better Posture: Carrying weights while maintaining good posture is like performing a moving standing plank. Good posture not only looks better but also minimizes the risk of injury.
Improved Breathing: Carrying heavy weights challenges your breathing, encouraging you to practice deep belly breathing, which is better for your overall breathing patterns.
Stronger Shoulder Stability: During the farmer’s carry, your rotator cuffs and deltoids work hard to keep your shoulder socket stable despite the challenge of heavy weights pulling at them. This helps in building shoulder strength and stability.
Enhanced Mental Toughness: Pushing through the discomfort during farmer’s carries and ignoring that little voice telling you to quit builds mental toughness, which carries over to various aspects of life.
Boosted Core Stability and Bracing: The farmer’s carry is excellent for strengthening your core, leading to improved spinal stability, injury prevention, and better force production.
Strengthened Glutes: Along with grip strength, the farmer’s carry also targets and strengthens your glutes, which helps stabilize your torso and pelvis, benefiting movements like squats and deadlifts.
Fitter Functional Strength: Farmer’s carries help you transfer your gym gains into functional strength for everyday activities like carrying heavy bags. It also provides stability, metabolic conditioning, and adds an element of fun to your workouts.

In a nutshell, the farmer’s carry is a simple yet incredibly effective strength training exercise that brings a wide range of physical and mental benefits to the table. So, why not add it to your training routine and enjoy all the perks it offers?

How to Perform the Farmer’s Carry at the Gym

Performing the farmer’s carry is a breeze, and it’s suitable for almost everyone looking to improve their fitness.

If you’re new to the exercise, it’s wise to begin with lighter weights and gradually increase the load as you gain confidence and strength.

While there are plenty of farmer’s walk variations out there, most beginners opt for dumbbells because they are readily available and simple to handle.

As you progress in your fitness journey, don’t hesitate to explore other variations to make the exercise more challenging and exciting. The possibilities are endless!

Dumbbell Farmer’s Carry

For this exercise, you’ll need a pair of dumbbells and an open space to walk at least 10 steps in a straight line.

Let’s break down the steps to perform the Farmer’s Walk:

Begin by choosing dumbbells with an appropriate weight — between 25% and 50% of your bodyweight — and position them on the floor on either side of your body.
Bend at your hips and knees, reaching down to grab the dumbbells in each hand. Lift them up using a deadlift motion, extending your hips and knees while maintaining a neutral spine.
Firmly grip the dumbbells at your sides and stand up tall, ensuring your shoulders, back, and core are engaged and stable.
Start the movement by walking forward steadily, focusing your eyes straight ahead.
Take the desired number of steps, turning around and doubling-back as needed, while maintaining a controlled and even pace.
When you’re done with your steps, come to a stop and carefully place the dumbbells down, all the while keeping your core tight and your spine in a neutral position.
Take a well-deserved rest for 1-3 minutes before repeating the exercise for your desired number of sets.

If you can’t get 40 yards carrying the weights, then they’re too heavy for you and you should choose a lighter pair. If you feel nothing after you’re done with your first set, then the weights are too light.

Suitcase Carry

The suitcase carry, also referred to as the unilateral farmer’s carry, is a fantastic multiplanar exercise that calls for a harmonious effort from your core and hip muscles to uphold proper posture during the movement.

Don’t be fooled by its simplicity. The suitcase carry demands a considerable level of trunk muscle co-contraction, synchronization, and balance to remain upright, as the load tends to pull your body to one side. It’s a real test of your body’s coordination and stability!

Start by selecting a dumbbell or kettlebell with an appropriate weight for your fitness level. Stand with your feet hip-width apart, ensuring your core is engaged and your shoulders are relaxed.
Using a hip-hinge movement, pick up and place the weight on the side of your body, holding the handle with a firm grip in one hand. Keep your arm extended alongside your body, and make sure your shoulder is down and back, maintaining a neutral wrist position.
Before starting the movement, take a moment to ensure your posture is upright and balanced. Brace your core to create a solid foundation.
Initiate the carry by walking forward at a steady pace. Keep your gaze fixed straight ahead to maintain proper alignment.
As you walk, focus on maintaining a stable and upright posture. Avoid leaning or tilting to the side with the weight. Engage your core and hip muscles to prevent any lateral swaying.
Take controlled steps and find a rhythm that allows you to stay in control of the weight. Keep breathing steadily throughout the exercise.
Walk for the desired distance or time, turning around as needed, making sure to maintain proper form throughout the carry.
When you’re finished, carefully lower the weight to the ground, maintaining good posture and control as you do so.
To complete the exercise, switch the weight to your other hand and perform the suitcase carry on the opposite side to ensure balanced training.

Remember, quality and control are essential in the suitcase carry. Focus on keeping your body stable and aligned throughout the entire movement. With practice, you’ll strengthen your core, hip muscles, and balance.

Trap Bar Farmer’s Carry

A trap bar, also known as a hex bar, can serve as an excellent alternative for the farmer’s carry exercise. The trap bar’s fixed design allows you to load up more weight during your carry, giving your muscles an extra challenge.

However, even with the trap bar, it’s crucial to prioritize proper core stabilization. This is vital for reducing the risk of injury to your lower back or spine.

If you’re new to lifting or coming back after a long break due to injury, the trap bar might be a better starting point for you than dumbbells, kettlebells, or barbells. It provides a stable and safe platform to build strength and regain confidence without compromising on safety.

Performing the trap bar farmer’s carry is an excellent way to challenge your strength and stability. Follow these steps to perform the exercise correctly:

Begin by loading the trap bar with an appropriate weight for your fitness level. Stand inside the trap bar with your feet shoulder-width apart.
Bend at your hips and knees to grip the handles of the trap bar with both hands. Keep your back straight and your chest up throughout the movement.
Engage your core to create a stable base. Ensure your shoulders are down and back, and your wrists are neutral.
Lift the trap bar off the ground by straightening your hips and knees. Maintain a strong posture as you stand up tall with the weight.
Take controlled steps forward, keeping a steady pace. Focus on maintaining an upright posture and avoid leaning to either side.
Keep your gaze fixed straight ahead to help maintain proper alignment as you walk.
Engage your core and hip muscles to prevent any lateral swaying or excessive rotation during the carry.
Walk for the desired distance or time, making sure to maintain good form and control throughout.
When you’re finished, lower the trap bar back to the ground with controlled movements.
If you want to challenge yourself further, you can perform the trap bar farmer’s carry in both directions or try different variations, such as walking backward or incorporating turns.

Remember, the trap bar farmer’s carry is all about stability and control. Focus on keeping your core engaged and your body aligned during the entire exercise. With practice, you’ll develop greater strength and stability, improving your overall performance in various activities.

Waiter Carry

In this variation, you’ll be holding a single dumbbell or kettlebell overhead while walking. For an added challenge, you can even balance a weight plate over your head, resembling the stance of a server carrying a tray at a restaurant.

As you walk with the weight overhead, your shoulder mobility gets a solid workout, requiring you to maintain stability in the overhead position with a moderately heavy load. This exercise is excellent for developing and reinforcing shoulder strength and mobility, which can be particularly beneficial if you perform a lot of pressing movements.

Start by selecting a single dumbbell or kettlebell with an appropriate weight for your fitness level. Hold the weight in one hand with a neutral grip (palm facing inward) and position it overhead.
Stand tall with your feet shoulder-width apart, and engage your core to create a stable base.
Keep your arm fully extended overhead with your bicep close to your ear and your elbow locked out.
Take a moment to ensure that your shoulder is stable and your arm is in line with your body’s centerline.
Initiate the movement by walking forward in a controlled manner. Your steps should be deliberate and steady.
Focus on keeping the weight directly over your shoulder and maintaining an upright posture as you walk.
Be mindful of your body’s alignment and avoid leaning or swaying to the side with the weight.
Continue walking for the desired distance or time, all the while concentrating on maintaining proper form and stability.
When you’ve completed the walk, carefully lower the weight back to the starting position.
For a comprehensive workout, switch the weight to your other hand and perform the waiter carry on the opposite side.

Take Your Strength Gains for a Walk with the Farmer’s Carry at AFAC Gym

As we wrap up our journey through the world of the farmer’s carry, we hope you’ll discover the incredible potential this exercise holds for transforming your fitness and overall wellbeing. From its humble origins among hardcore strength athletes to its widespread adoption by everyday gym-goers, the farmer’s carry has proven itself to be a versatile and effective workout.

By incorporating the farmer’s carry into your fitness routine, you’ll unleash a whole new level of strength, stability, and mental toughness. Whether you opt for the classic dumbbell carry, or take on the challenge of the suitcase or waiter’s carry, each step you take with those weights in hand brings you closer to your fitness goals.

Remember, it’s not just about carrying weights – the farmer’s carry is a celebration of functional strength, core stability, and the grit to push through challenges. The benefits extend beyond the gym, helping you in everyday tasks and improving your performance in other exercises.

So, what are you waiting for? Embrace the farmer’s carry as a fundamental part of your fitness journey, and watch as it cultivates your strength and takes your athleticism to new heights. As you face each step with determination and focus, know that you’re reaping the rewards of your hard work, one carry at a time.

Now, go out there and seize the opportunity to be a true farmer of strength – harvest the gains, cultivate your potential, and walk tall with confidence. Happy carrying!

If you need assistance perfecting your farmer’s carry form, the experienced team of personal trainers at AFAC gym would be happy to assist you with the traditional farmer’s walk and all its variations.

As the best gym in Thornton, Colorado, AFAC’s state-of-the-art strength training and cardio equipment provides you with virtually unlimited options for your workouts. On top of that, AFAC gym has a full schedule of group classes that can teach you other fun ways to achieve your fitness goals. These are some of the many ways that AFAC gym is committed to supporting the health and wellbeing of our members and ensuring they see the results they’re working toward.

If you’re not a member of AFAC gym but would like more information, please stop by and speak to our team. For more information and assistance, you can also contact our gym owner, Susan, at 720-849-0245 or susan@adventurefitness.club.