The farmer carry, also known as the farmer's walk, is a fundamental exercise in strength and conditioning programs. This movement involves holding heavy weights in each hand and walking a specified distance or time. But what do farmer carries work? This comprehensive guide delves into the muscles targeted, benefits, proper execution, variations, and their applications in fitness disciplines like Hyrox and CrossFit.
Understanding the Farmer Carry
The farmer carry is a functional exercise that mimics everyday activities, such as carrying groceries or heavy bags. By engaging multiple muscle groups, it enhances overall strength, stability, and endurance.
What Do Farmer Carries Work?
Farmer carries are a full-body exercise that primarily targets:
Grip Strength: Holding heavy weights challenges your forearm muscles, enhancing grip endurance and strength.
Shoulders and Upper Back: Maintaining an upright posture with retracted shoulder blades engages the trapezius, rhomboids, and deltoids.
Core Stability: Walking with heavy weights requires core engagement to stabilize the spine and maintain balance.
Leg Muscles: The act of walking under load activates the quadriceps, hamstrings, glutes, and calves.
By engaging these muscle groups, farmer carries contribute to improved functional strength and endurance.
Benefits of Farmer Carries
Incorporating farmer carries into your training regimen offers numerous advantages:
Enhanced Grip Strength: Regular practice leads to stronger forearms and improved grip, beneficial for various lifts and daily activities.
Improved Posture: The exercise promotes an upright posture, counteracting the effects of prolonged sitting and poor ergonomics.
Core Stability: Farmer carries demand significant core engagement, leading to a more stable and resilient midsection.
Functional Strength: The movement patterns replicate real-world tasks, enhancing overall functional fitness.
Cardiovascular Endurance: Walking with heavy loads elevates heart rate, contributing to cardiovascular conditioning.
Injury Prevention: Strengthening stabilizer muscles and improving balance can reduce the risk of injuries.
These benefits make farmer carries a valuable addition to any strength and conditioning program.
How to Perform the Farmer Carry
Executing the farmer carry with proper form is crucial for maximizing benefits and preventing injury:
Setup:
Place two heavy weights (dumbbells or kettlebells) on the floor, one next to each foot.
Stand with your feet shoulder-width apart.
Lifting the Weights:
Squat down with a straight back and grasp each weight firmly.
Engage your core and drive through your heels to stand up, lifting the weights to your sides.
Walking:
Maintain an upright posture with shoulders back and down.
Keep your core tight and eyes forward.
Walk forward in a controlled manner for the desired distance or time.
Completion:
Carefully set the weights down by reversing the lifting process.
Proper form ensures safety and effectiveness during the exercise.
Variations of the Farmer Carry
To target different muscle groups and add variety to your training, consider these farmer carry variations:
Single-Arm Farmer Carry: Hold a weight in one hand, keeping the other hand free. This challenges lateral core stability and balance.
Suitcase Carry: Similar to the single-arm carry but with a heavier weight, emphasizing oblique engagement.
Overhead Carry: Press the weights overhead and walk, focusing on shoulder stability and core strength.
Rack Carry: Hold the weights at shoulder level (rack position), engaging the upper body and core differently.
Incorporating these variations can address specific weaknesses and enhance overall strength.
Common Mistakes to Avoid
To perform farmer carries effectively, steer clear of these common errors:
Rounded Shoulders: Keep your shoulders back and down to prevent strain and promote proper posture.
Overarching the Back: Maintain a neutral spine to avoid lower back stress.
Using Inadequate Weight: Choose a weight that is challenging yet manageable to ensure optimal muscle engagement.
Short, Shallow Breaths: Practice deep, controlled breathing to maintain core stability and endurance.
Being mindful of these pitfalls will enhance the effectiveness of the exercise.
Farmer Carries in Hyrox Competitions
In Hyrox events, the farmer carry is a staple exercise that tests an athlete's grip strength, endurance, and overall stability. Competitors are required to carry heavy weights over a set distance, making it essential to train this movement to excel in the competition.
Incorporating farmer carries into your Hyrox training can improve your performance in this segment of the race. Focus on building grip endurance and maintaining proper form under fatigue to gain a competitive edge.
Farmer Carries in CrossFit Training
CrossFit athletes often utilize farmer carries to enhance functional strength and conditioning. The exercise complements various CrossFit movements by improving grip strength, core stability, and overall work capacity.
Integrating farmer carries into CrossFit workouts can lead to better performance in lifts and gymnastic movements that require strong grip and core stability.
Incorporating Farmer Carries into Your Training Routine
Now that we’ve covered what do farmer carries work, the next step is integrating them into your workouts effectively. Whether your goal is to build strength, improve endurance, or enhance grip, farmer carries can be adapted to suit your training program.
How Often Should You Do Farmer Carries?
For general strength and conditioning, 2-3 times per week is a great starting point. If you’re preparing for Hyrox or CrossFit competitions, you might want to increase the frequency and incorporate heavier loads or longer durations to mimic event conditions.
Workout Examples
Strength Focus
Heavy Farmer Carry – 3-5 sets of 20-30 meters using 80-90% of your max carry weight
Single-Arm Suitcase Carry – 3 sets of 30 meters per side
Rack Position Carry – 4 sets of 30 seconds walking at a slow, controlled pace
Endurance & Conditioning Focus
Timed Farmer Carry – 3 sets of 60 seconds at moderate weight
Hyrox-Specific Carry – 100m farmer carry with race-weight dumbbells or kettlebells
EMOM Challenge – Every minute for 10 minutes, perform a 30m farmer carry and 10 air squats
Grip & Core Focus
Fat Grip Carry – Use thicker-handled dumbbells or kettlebells for 3 sets of 40 meters
Overhead Carry – 4 sets of 20 meters with a challenging weight
Mixed Carry – 50 meters suitcase carry on one side, farmer carry on the other, switch halfway
The versatility of farmer carries makes them an excellent addition to strength and endurance programs, benefiting athletes across various disciplines.
Farmer Carries for Injury Prevention and Rehabilitation
Many athletes underestimate what do farmer carries work when it comes to injury prevention and rehab. Because this exercise promotes postural alignment, core stability, and grip strength, it is an effective tool for strengthening areas vulnerable to injury.
Benefits for Joint and Tendon Health
Strengthens tendons and ligaments, reducing the risk of sprains and strains.
Improves posture and spinal alignment, reducing back pain caused by weak core muscles.
Reinforces grip endurance, crucial for maintaining control in heavy lifts or prolonged grip-intensive activities.
How to Use Farmer Carries for Rehab
If recovering from a shoulder, back, or grip-related injury, start with lighter weights and shorter distances, focusing on perfect posture and control before increasing intensity.
Rehab Protocol Example:
Week 1-2: Light Dumbbell Farmer Carry, 3x20m
Week 3-4: Moderate Kettlebell Farmer Carry, 4x30m
Week 5+: Single-Arm Suitcase Carry, 3x40m per side
Farmer carries are a low-impact yet high-return movement for those looking to prevent or rehabilitate injuries while maintaining strength.
Farmer Carries vs. Other Loaded Carries
Loaded carries come in various forms, and while farmer carries are among the most well-known, it’s helpful to compare them to other variations.
Carry Type | Primary Focus | Best For |
Farmer Carry | Grip, core, posture, and full-body endurance | General strength, Hyrox, CrossFit, strongman |
Suitcase Carry | Core and oblique stability | Lower back health, unilateral strength |
Overhead Carry | Shoulder stability and endurance | Olympic weightlifters, CrossFit athletes |
Zercher Carry | Core and posterior chain activation | Strongman, powerlifting |
Sandbag Carry | Functional strength and conditioning | Hyrox, obstacle course racing |
Each variation has its place, but farmer carries remain the gold standard for full-body functional strength.
Common Questions About Farmer Carries
1. Can Farmer Carries Help Build Muscle?
Yes! While they primarily improve strength and endurance, farmer carries also contribute to muscle growth in the forearms, shoulders, traps, and core, especially when performed with progressively heavier loads.
2. How Heavy Should I Go?
For grip strength, aim for 50-70% of your body weight per hand. For max strength, experienced athletes can push beyond 80% per hand.
3. Can I Do Farmer Carries Every Day?
While daily carries at low intensity can improve grip and posture, intense loaded carries should be programmed 2-4 times per week to allow recovery.
4. Do Farmer Carries Help with Fat Loss?
Absolutely! Carrying heavy loads engages multiple muscle groups and increases heart rate, making it an excellent metabolic conditioning tool.
5. Are Farmer Carries Better with Dumbbells or Kettlebells?
Both work well!
Dumbbells provide a neutral grip and are easier to control.
Kettlebells sit lower, making the grip more challenging, which can enhance grip endurance.
Final Thoughts: Why Farmer Carries Should Be in Your Training Program
If you've ever wondered "what do farmer carries work?", the answer is simple: everything. Few exercises offer the same level of grip development, core activation, posture correction, and full-body strength as the farmer carry.
Whether you’re training for Hyrox, CrossFit, powerlifting, or general fitness, farmer carries are a must-have movement in your program. By incorporating different variations, focusing on progressive overload, and refining technique, you’ll experience significant gains in strength, endurance, and injury resilience.
Next Steps
Want to level up your farmer carry training? Check out these additional resources from AMRAP Antics:
Hyrox Training Program: Build strength and endurance for the ultimate fitness race.
Best Shoes for Hyrox: Get the perfect footwear for loaded carries and competition.
Start incorporating farmer carries into your training and experience the full-body benefits that make this one of the most underrated yet essential exercises in fitness!
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