The farmers carry is an effective functional exercise that targets grip strength and overall body stability. By holding heavy weights, such as kettlebells or dumbbells, and walking with them, you can enhance your grip strength and stability.
Here’s how to perform a farmers carry:
1. Pick up (proper deadlift form of course) the weights and hold them by your sides, keeping your shoulders pulled back and your core engaged.
2. Walk slowly and steadily, focusing on maintaining proper posture with a straight back and forward gaze.
3. Continue walking for a set distance or time, keeping the weights under control.
Farmers carries can be done with both arms for more full body strength and cardio or a single arm to switch things up and work unilateral strength balance.
Both offer benefits beyond grip strength and total body stability. They also contribute to improved posture, balance, and core engagement. The exercise can be adjusted to match different fitness levels and goals and is used during personal training and group classes at our gym.
Super underutilized exercise in the strength, conditioning, rehab, and sports performance world overall!