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Stop #9 Let the “Farmer Carry” You into Function

This week our ALLTRAIN athletes, both adult and youth, begin a new 4-week BLOCK and with it comes one of our favorite movements: the Farmer Carry. This walking exercise is a strength and conditioning movement where you hold a heavy load in each hand while walking for a designated distance (e.g., 60-90 yards) or for a designated time frame (e.g., 60 seconds-120 seconds.).

For our at-home athletes who may not have access to kettlebells, barbells, or dumbbells, which are all typically used for this exercise inside a gym, this may mean getting creative in terms of what you use to weight your carry. And hence our title for the at-home version of this movement: “Farmer Carry at Home, Get Creative.”

To that end, in the demonstration video for the movement, Coach Al talks (and walks) you through some examples of implements you can use that you may have on hand or that can be inexpensively purchased at a hardware store.

Click to view the complete demonstration video.

In addition, to the chains, bricks, and buckets, you can opt for:

  • suitcases filled with winter sweaters, books, etc.

  • 5-pound sacks of potatoes

  • gallon jugs of water that have easy-grip handles

  • get creative...

Why Do We Love It?

Aside from the fact that at ALLTRAIN we love all things “farm,” the Farmer Carry can positively impact the performance levels of all of our clients. This whole body exercise challenges most of the major muscle groups while providing an excellent conditioning stimulus. Essentially, because the Farmer Carry puts much of your body “under stress,” this movement results in numerous benefits if done properly and safely, including:

  • Improved posture

  • Increased strength

  • Improved balance

  • Strengthened grip

  • Strengthened core

  • Increased focus

How To Safely Perform the Movement

Here are ALLTRAIN’s guidelines for avoiding injury while getting the most out of the Farmer Carry movement:

  • Start with lighter weights at the beginning of the BLOCK, then increase weight as you begin to master the movement

  • Keep a neutral spine throughout the movement to avoid injury

  • Pay particularly close attention to maintaining proper form when picking up and putting down the weighted implements to avoid injury

  • Rack your shoulders up and back to help stabilize

  • Get outside! The Farmer Carry is a great exercise to do outdoors, no matter what the weather is like.

Enjoy the new BLOCK and the Farmer Carry!

Yours in Wellness,



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