Compound Movements and Biomechanics: Farmer’s Carry — Episode 6

ANATOMY AND FUNCTION

The farmer’s carry trains the forearms, traps, deltoids, core, glutes, and stabilizers from head to toe. It’s a loaded locomotion drill that reinforces posture, grip endurance, and anti-rotation.

Think of the farmer’s carry as a walking plank with weights. It teaches the body to stay tall, brace under load, and move with control, all while resisting collapse.

EXECUTION CUES

Stand tall with a dumbbell or kettlebell in each hand. Brace the core, retract the shoulder blades slightly, and walk forward with short, deliberate steps. Keep the head neutral and the arms straight. Walk for time or distance, then rest.

Cue yourself to walk like you’re balancing a book on your head while carrying groceries. The movement should feel like a slow march, not a shuffle or sway.

GRIP AND STANCE VARIATIONS

• Double-arm carry: symmetrical load and posture reinforcement  
• Single-arm carry: adds anti-rotation and lateral core demand  
• Suitcase carry: one-sided load, ideal for trunk control  
• Trap bar carry: heavier load with neutral grip  
• Offset carry: uneven loading for advanced core challenge  
• Waiter’s carry: overhead variation for shoulder stability  

For aging lifters, start with light dumbbells and short distances. Progress to single-arm carries for core activation and postural control.

COMMON MISTAKES

• Leaning or twisting the torso  
• Shrugging the shoulders  
• Letting the weights drift outward  
• Rushing the walk or dragging the feet  

If your spine is swaying or your grip is fading, the load or distance needs adjusting.

TRAINING VARIABLES

Use a 2-3 minute rest between sets. Two to four sets of 20 to 40 yards, or 30 to 60 seconds per carry, works well for most lifters. Prioritize posture, grip integrity, and trunk stability over speed or load.

COACHING SPOTLIGHT

For lifters with grip limitations or postural issues, start with suitcase carries and cue tall spine, quiet feet, and slow breath. Use chalk or straps sparingly. For progression, increase time under tension and vary the terrain or direction.

MOVEMENT MYTHS

Myth: Carries are just for strongman training  

Truth: They build grip, posture, and joint integrity, essential for aging lifters and daily function

Myth: You need heavy weights to benefit  

Truth: Precision and posture matter more. Light carries with perfect form beat heavy ones with compensation

REAL-WORLD APPLICATION

Strong carry mechanics support lifting, walking, and fall prevention. For aging lifters, the farmer’s carry is a posture protector, strategic, scalable, and essential for total-body control and joint health.