Looking for a simple but seriously effective way to build strength, improve posture, and challenge your core? It’s time to master the Farmer Carry, a deceptively basic movement that delivers major results and belongs in almost every workout routine.
Whether you’re new to strength training or a seasoned lifter, the Farmer Carry trains functional movement, like carrying groceries or luggage, while enhancing grip strength, shoulder stability, and core endurance.
How to Do It Right
Elite Personal Trainer, Melanie McLaren, shares her pro tips for getting the most out of your Farmer Carry:
- Start with the setup: Keep your back straight as you bend down to pick up your weights. Engage your core and hinge at your hips, not your lower back.
- Choose your challenge: Grab the heaviest set of kettlebells or dumbbells you can carry while keeping perfect posture. This isn’t about speed; it’s about strength and control.
- Brace your core and stand tall: Think “proud chest” and “shoulders down.” Imagine you’re balancing a full cup of water on your head and trying not to spill a drop as you move.
- Walk with purpose: Slow and steady wins this race. The slower you walk, the more your body has to work.
- Nail your foot placement: Walk like you’re on narrow railroad tracks, not a tightrope. This gives you a solid base without losing your balance.
Pro Tip Progression
Start with 30-second carries, and as your strength builds, work your way up to 2-minute carries. You’ll be surprised how quickly your posture improves and how much stronger your core feels.
Add the Farmer Carry to your routine 2–3 times a week, and get ready to feel the difference, both in and out of the gym.
Want more tips like this? Chat with one of our Elite Personal Trainers to build a program that works for you.
Find the Farmer Carry in These Workouts
Looking to put your Farmer Carry to work? You’ll find this powerful move featured in several of our full-body strength and conditioning workouts on the blog. Whether you’re targeting better posture, building grip strength, or enhancing overall endurance, our trainer-designed routines, like the Strength + Cardio Hybrid Hustle Workout or the Edge Interval Circuit, incorporate the Farmer Carry to help you move with more power and control. Be sure to check them out and see how this functional movement fits into a well-rounded training plan.
Meet Elite Personal Trainer, Melanie McLaren
Elite Personal Trainer Melanie McLaren has been a fitness professional for over 30 years, dedicated to helping clients become the best version of themselves. While living in Napa Valley, she owned a boutique fitness studio, offering unique classes and personalized training. Having navigated her own journey with body image and healthy weight, she understands the challenges clients face.
Melanie partners with clients to uncover their strengths, break through obstacles, and create lasting change. Committed to staying at the forefront of fitness and wellness, she continuously expands her certifications to ensure her programs are science-backed, research-driven, and, most importantly, enjoyable.
Whether your goal is weight loss, building strength, reducing stress, improving sleep, fostering a healthier relationship with food, or simply feeling better in your daily life, Melanie is here to guide and support you every step of the way.
