The Farmer’s Carry: The Most Underrated Exercise in the Gym
If you could pick just one exercise to build your grip, tighten your core and improve your posture all at once, it would be this one. Grab something heavy, stand tall and go for a walk. That’s the farmer’s carry, and it’s one of the most underrated movements in the gym.
What it does for you
- Stronger grip. Holding heavy weight for distance trains your hands and forearms in a way that carries over to every pull, deadlift and row, and to everyday life: groceries, kids, luggage.
- A tighter core. Your core has to work the whole time to keep you upright and stop the weight from pulling you sideways. No crunches required.
- Better posture. Walking tall under load teaches your shoulders, upper back and trunk to hold a strong, upright position, which helps undo hours of sitting hunched over a desk or phone.
How to do it
- Pick up a heavy dumbbell or kettlebell in each hand. It should feel challenging to hold, but not so heavy that your form breaks down.
- Stand tall: chest up, shoulders pulled back and down, eyes forward.
- Brace your core and walk with short, controlled steps. Don’t let the weights swing or your body lean.
- Set the weights down with control at the end of each round.
How much to do
Walk 20 to 40 yards per round, for 3 or 4 rounds. Add it to the end of a workout, or use it as a finisher. Stick with it and, over time, you’ll notice your posture getting better, your grip getting stronger and your core getting tighter.
Make it your own
Once the basic version feels solid, try carrying a single weight on one side (a suitcase carry) to challenge your core even more, or hold the weights up at your shoulders. If you’re not sure which version or weight is right for you, that’s exactly what a coach is for.