Kettlebell Farmers Carry 9s · no sound

Kettlebell Farmers Carry

A heavy walking carry with kettlebells in each hand — full-body strength training disguised as a stroll.

Primary muscle
Forearms
Equipment
Kettlebell
Difficulty
Beginner
Movement
Carry
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How to do it

  1. Set two heavy kettlebells on the floor at your sides, just outside your feet.
  2. Hinge down to grip both handles with a strong, full-fist grip and a neutral spine.
  3. Stand up by pushing through your heels and locking out your hips and knees at the top.
  4. Pull your shoulders down and back to stand tall with the kettlebells hanging at your sides.
  5. Walk forward with short, controlled steps, keeping your core braced and ribs stacked over hips.
  6. Walk for the target distance or time, then hinge to set the kettlebells down with control.

Common mistakes

  • Slumping the shoulders forward under the load, which strains the upper back and reduces grip endurance.
  • Swinging the kettlebells with each step, which wastes energy and breaks the bracing pattern.
  • Holding your breath through the carry, which spikes blood pressure and shortens the working set.
  • Setting the kettlebells down by collapsing the spine instead of hinging cleanly to the floor.

Muscles worked

Primary
Forearms

Good to know

What muscles does the Kettlebell Farmers Carry work?
Mainly the forearms.
What equipment do you need for the Kettlebell Farmers Carry?
It uses a kettlebell. Without it, the Dumbbell Farmer Carry and the Trap Bar Carry train the same muscles the same way.
Is the Kettlebell Farmers Carry good for beginners?
GymVim rates it beginner.

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