Farmer Carry
A loaded carry performed while walking with one matched implement in each hand.
This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.
- Pattern
- Carry
- Modality
- Functional fitness
- Difficulty
- Intermediate
- Mechanic
- Unknown
- Force
- Unknown
- Laterality
- Bilateral
- Impact
- Low
- Trains where
- Gym
- At home
- No
How to do it
Set up
- Stand between two matched implements and grip one in each hand.
Do the rep
- Stand tall with the loads at your sides.
- Walk the planned distance with short, controlled steps.
What counts as a rep
The effort counts when both loads cross the planned distance marker without being set down.
An effort counts when both matched loads cross the planned distance marker under control without being set down.
Breathing
Take short, steady breaths while you keep the trunk braced.
Cues
- Stand tall
- Keep loads quiet
- Walk steady
Common mistakes
Loads swinging
What you seeThe implements move forward and back with each step.
FixShorten the stride and keep the arms close to the sides.
Quiet loads support balance and a direct walking path.
Mismatched implements
What you seeThe two loads differ in type or weight.
FixChoose two implements of the same type and load.
Matching both implements prevents an unintended one-sided carry.
Stop the set if
- Stop if you feel sharp pain.
- Stop if either load slips, swings, or pulls you off the walking line.
- End the set when you cannot meet the stated range under control.
General educational content, not individual coaching or medical advice.
Train it in Allena
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