How to do a farmer's carry
A farmer's carry means walking with a heavy weight in each hand while your body stays tall, braced and level from start to finish. Pick the weights up with a hinge and a flat back, stand tall with shoulders pulled back and down, brace your stomach, and walk with short, steady steps without leaning to either side. Grip hard, look ahead, and set the weights down the same careful way you lifted them. It trains grip, posture and the trunk.
About 10 minutes to learnTake care: injury or damage if careless
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How to do it
- Place a dumbbell or kettlebell beside each foot.
- Hinge at the hips with a flat back and grip both handles hard.
- Stand up by driving through your legs, keeping the weights at your sides.
- Pull your shoulders back and down and brace your stomach.
- Walk with short, steady steps, looking ahead, without leaning or letting the weights swing.
- Turn around with small steps rather than a pivot.
- Set the weights down with the same hinge you used to lift them.
Stop and call a professional if
- You have a heart condition, high blood pressure, a recent injury or surgery, or you are unsure whether exercise is safe for you: ask a clinician before you start.
- You feel chest pain, pressure, faintness or unusual breathlessness: stop and call your local emergency number, 911 in the US.
- You feel back pain, or numbness in the hands or fingers that does not pass quickly: stop and see a clinician.
Common mistakes
- Rounding the back to pick the weights up.
- Leaning or shrugging as the grip tires.
- Dropping the weights from standing height.
Quick self-check
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Teach this to someone
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Teach: How to do a farmer's carry
What to say
A farmer's carry means walking with a heavy weight in each hand while your body stays tall, braced and level from start to finish. Pick the weights up with a hinge and a flat back, stand tall with shoulders pulled back and down, brace your stomach, and walk with short, steady steps without leaning to either side. Grip hard, look ahead, and set the weights down the same careful way you lifted them. It trains grip, posture and the trunk.
What to show, in order
- Place a dumbbell or kettlebell beside each foot.
- Hinge at the hips with a flat back and grip both handles hard.
- Stand up by driving through your legs, keeping the weights at your sides.
- Pull your shoulders back and down and brace your stomach.
- Walk with short, steady steps, looking ahead, without leaning or letting the weights swing.
- Turn around with small steps rather than a pivot.
- Set the weights down with the same hinge you used to lift them.
When to stop and call a professional
- You have a heart condition, high blood pressure, a recent injury or surgery, or you are unsure whether exercise is safe for you: ask a clinician before you start.
- You feel chest pain, pressure, faintness or unusual breathlessness: stop and call your local emergency number, 911 in the US.
- You feel back pain, or numbness in the hands or fingers that does not pass quickly: stop and see a clinician.
The check question
Ask: How should you pick up the weights?
Related skills
- How to move heavy furniture safely
- How to deadlift and squat with good form
- How to choose a starting weight for a lift
- Every skill in Fitness Form Basics
Words on this page
Sources
- National strength and conditioning coaching guidance on exercise technique, 2025. Checked September 28, 2026.
Last reviewed . First published .