STEADFAST TRAINING GLOSSARY
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Pick up. Walk with control. Set down.
What is a farmer’s carry?
A farmer’s carry, also called a farmer’s walk, means walking with a weight in each hand at your sides. Dumbbells, kettlebells, or dedicated carry handles can provide the load.
Picture carrying two shopping bags along a clear path. The exercise makes that task deliberate: choose the load, route, and stopping point before you begin.
Why it matters
The task combines holding a load with moving your body. Your hands maintain the grip while your trunk and legs manage the walk. It offers a straightforward way to practice carrying in a training session.
A study in healthy young adults measured trunk muscle activity during carries and stationary holds. Several measured muscles were more active during the farmer’s carry than the matched hold. That is evidence about immediate activation, not proof of injury prevention. Read Ellestad and colleagues' study.
How to set it up
- Clear a level walking lane and a place to put the weights down.
- Select matching weights you can pick up and control without straining.
- Stand comfortably tall, with the weights beside your thighs.
- Walk at a controlled pace with manageable steps and continued breathing.
- Stop before your grip opens or the load begins to dictate your path. Set both weights down deliberately.
Learn the pickup separately if needed. Starting from stable raised supports is an option when reaching the floor is the limiting task.
Practical checkpoints
| Checkpoint | What to look for | Possible adjustment |
|---|---|---|
| Grip | Handles remain secure | Use less weight or a shorter route. |
| Walking | You can stay in your lane | Slow down and shorten the distance. |
| Finish | You control the setdown | End the carry before grip failure. |
Example log: two 15 lb dumbbells, one 10 meter trip, controlled setdown. This is an illustration of clear recording, not a recommended starting load.
Progress with a purpose
Choose whether the next change is load, distance, or the number of trips. Record weight per hand so “30 pounds” does not become ambiguous. Keep the route similar when comparing sessions.
Research using experienced strongman athletes found walking mechanics differed under heavy carry conditions. Those competition loads are not beginner targets. Read the biomechanical study.
Steadfast cue: Finish with enough control to put the weights down where you planned.
Frequently asked questions
How heavy should I start?
Use a load you can pick up, walk with, and set down under control. There is no required percentage of body weight.
Is a stationary hold the same exercise?
It shares the holding task but removes the walking component. Record it as a hold.
Should I shrug throughout the carry?
Do not turn it into a repeated shrug. Let your arms stay long and choose a comfortable shoulder position.
Should I hold my breath?
Keep breathing during a general fitness carry. If you cannot, reduce the demand. Mayo Clinic also advises continued breathing during weight training. See its guidance.