Kettlebell Farmers Carry
Heavy kettlebell carry with a bell in each hand — total-body strength and conditioning, classic loaded carry.
Level: Intermediate
Primary: Full Body
Movement: Compound
Tags: Loaded Carry
Type: Functional Fitness (Obstacle & Hybrid) Hybrid Athletic
Equipment: Kettlebell
Sports: Football Rugby Wrestling
Target muscles
The forearms and grip work continuously. The traps stabilize the loaded shoulders. The trunk braces against the lateral load. The glutes and quads drive each step. The cardiovascular cost climbs fast under heavy loads.
How to perform
Setup
Pick a pair of kettlebells heavy enough to challenge for the chosen distance. Pick them up with a clean deadlift setup. Stand tall, shoulders down and packed, chest up, trunk braced.
Execution
Walk forward with controlled steps. The torso stays upright through the entire walk. Eyes forward. Breathe in cycles. Walk for the prescribed distance or time. Set the kettlebells down with a clean deadlift descent.
Common mistakes
- Walking too fast.
- Leaning toward one side.
- Shrugging the shoulders.
- Picking up or setting down with rounded back.
- Going too heavy on the first session.
Progressions and regressions
Regress to suitcase carries (one kettlebell, more anti-lateral-flexion at lighter loads). To progress, increase load, distance, or duration.
Programming notes
Excellent finisher. 3-4 sets of 30-60 seconds, twice a week.
