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Kettlebell Farmer's Carry
Beginner - Strength - Compound
Targeted Muscle Group
Upper Legs
Core
Back
Recommended Equipment
Kettlebell
How to do it
The kettlebell farmer's carry is a simple yet effective exercise for developing grip strength, core stability, and overall strength.
Stand upright with your feet shoulder-width apart. Place a kettlebell on the ground next to each foot. Engage your core muscles to stabilize your spine. Imagine drawing your belly button in towards your spine.
Bend at the hips and knees, maintaining a flat back and neutral spine. Reach down and grip the handles of the kettlebells firmly. With a strong grip and engaged core, lift the kettlebells off the ground simultaneously.
Keep your shoulders back and down, and avoid rounding your upper back. Once the kettlebells are lifted, stand up tall with your shoulders pulled back. Hold the kettlebells by your sides with your arms fully extended.
Begin to walk forward in a controlled manner. Take short, quick steps while keeping your posture tall and your core tight. Focus on maintaining an even pace and avoiding excessive swaying or leaning to either side.
Keep your shoulders square and level throughout the exercise. Engage your core muscles to prevent excessive side-to-side movement. Focus on gripping the handles of the kettlebells tightly throughout the carry.
Continue walking for a predetermined distance or time, depending on your fitness level and goals.
If you're new to the exercise, start with shorter distances and gradually increase as you become more comfortable and stronger. Once you've completed the desired distance or time, carefully lower the kettlebells back to the ground.
