The Farmer Carry, also known as the farmer’s walk, is one of the most straightforward and effective movements in CrossFit and strength training. It involves picking up a heavy object in each hand and walking with it for distance, time, or repetitions. This movement builds full-body strength with a special emphasis on grip, shoulder stability, and midline control—making it one of the most functional exercises you can do.
The carry challenges your ability to stay tall and stable under load. As the weight pulls you down and tries to twist or tip your body, your core and upper back must fight to keep everything aligned. It’s simple, brutal, and brutally effective. You’ll see farmer carries in CrossFit competitions, Strongman events, and everyday programming alike because they train your body to do something it was built to do: carry heavy stuff.
Whether you’re building grip endurance for high-volume pull-ups, reinforcing posture under fatigue, or developing raw mental toughness, the farmer carry is a must-have movement in any functional strength program.
burpee over kettlebell workout, farmer carry workout, for time workout, kettlebell swing workout, knee raises workout, knees to elbows workout, toes to bar workout
5 rounds for time
12 Knee raises/knees to elbows/T2B
20 meter farmer walk
7 KB Swings
5 Burpees over KB
Rest 1 min between rounds
chest to bar workout, double dumbbell clean workout, farmer carry workout, pull-up workout, ring row workout, wall walk workout
AMRAP 12
2 Wall walks
10 Double DB clean
10 ring rows/Pull ups/Chest to bar
20 m farmer walk
assault bike workout, double under workout, farmer carry workout, for time workout, knee raises workout, knees to elbows workout, toes to rings workout
6 rounds for time
30 Double unders
20 m farmer walk - @2x20/28 Intermediate: @2x24/32 RX: @2x28/40
10 Knee raises in rings / Knees to elbow / Toes to ring
500/800, 650/1000, 800/1200 watt assault bike
dumbbell clean workout, farmer carry workout, wall walk workout
10 rounds
2 wall walk
10 Double DB clean
20 m farmer walk
The farmer carry is a true full-body movement with an emphasis on isometric strength and postural endurance. The most obvious benefit is to the grip. Your forearms, hands, and fingers are under constant tension to hold onto the weight—making this one of the best grip-strengthening exercises in existence.
The core works just as hard. The abdominals, obliques, and spinal erectors engage to stabilize your spine and resist the sway and torque that the weights try to impose on your body. This bracing effect not only builds visible core strength but also teaches your body to transfer force through the midline without breaking down.
The shoulders, traps, and lats are heavily recruited to support the load and keep your posture upright. They work isometrically throughout the carry, fighting against fatigue to maintain shoulder positioning and control. The legs are also active, particularly the glutes and calves, which power your stride and keep you moving forward with stability.
To perform the farmer carry, begin by selecting a pair of heavy dumbbells, kettlebells, or specialty farmer carry handles. Stand with your feet hip-width apart, the weights positioned directly at your sides. Hinge at the hips and bend your knees to grip the handles, maintaining a flat back and a strong, braced core.
Drive through your legs to stand tall, lifting the weights off the ground. Your arms should hang straight down, shoulders pulled slightly back and down, and your spine fully neutral. Begin walking forward in a straight line with slow, deliberate steps. Avoid bouncing or shifting from side to side. Focus on keeping your core tight, your chest up, and your gaze forward.
Walk for a predetermined distance or time. When finished, set the weights down with control. Avoid dropping them or collapsing at the end—your last few steps should be just as strong and composed as the first.
Farmer carries absolutely work. They strengthen your grip, core, shoulders, and posture like few other movements can. They reinforce movement quality, improve spinal alignment, and build the kind of physical and mental toughness that translates into better performance across the board.
They also teach patience and composure under strain. Unlike lifts where you explode and reset, the farmer carry is about consistency, control, and quiet strength. Every step builds your ability to handle load, fatigue, and adversity.
If your goal is to build strength that you can apply anywhere—from barbell lifts to high-skill gymnastics to everyday life—the farmer carry deserves a place in your training rotation. It’s simple. It’s brutal. And it works.
Farmer carries are one of the most useful exercises you can include in your training because they develop strength you can use—strength that carries over to nearly every other lift, skill, or movement pattern. They build a stronger grip for deadlifts, pull-ups, and barbell cycling. They reinforce upright posture for squats and presses. And they improve midline control for Olympic lifting, gymnastics, and even running.
In CrossFit, the farmer carry is a key movement for developing endurance under load. It teaches you how to brace your core and maintain form when everything is screaming at you to quit. It also requires almost no instruction, making it accessible to every athlete—from beginner to Games-level.
This movement is also incredibly versatile. You can vary the distance, load, pace, and implement to create very different training effects—from short, heavy carries that build brute strength to long, steady carries that build grip endurance and aerobic capacity.
