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How to do it
- Set two heavy kettlebells on the floor at your sides, just outside your feet.
- Hinge down to grip both handles with a strong, full-fist grip and a neutral spine.
- Stand up by pushing through your heels and locking out your hips and knees at the top.
- Pull your shoulders down and back to stand tall with the kettlebells hanging at your sides.
- Walk forward with short, controlled steps, keeping your core braced and ribs stacked over hips.
- 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.