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Kettlebell Farmer Carry

Kettlebell Farmer Carry

LegsKettlebellsBeginner
TrapsChestSide deltsFront deltsBicepsForearmsObliquesAbsHip abductorsQuadsAdductorsCalvesTrapsChestSide deltsFront deltsBicepsForearmsObliquesAbsHip abductorsQuadsAdductorsCalves
Front
LatsTrapsUpper backRear deltsTricepsForearmsLower backHip abductorsGlutesHamstringsAdductorsCalvesLatsTrapsUpper backRear deltsTricepsForearmsLower backHip abductorsGlutesHamstringsAdductorsCalves
Back
ForearmsTrapsAbsQuadsUpper back

Primary muscle

Grip + traps + core

Secondary

Legs, back

How to do it

A kettlebell in each hand, stand tall, shoulders down and back. Walk 20–40 m with short, steady steps, then turn. Don't let the bells swing.

Common mistake

Leaning to the side; shrugging; rushed long steps.

Alternative

Dumbbell farmer's walk · shrug
Farmer's WalkDumbbell Shrug

Your results

No logs yet. Suggested start: bodyweight, increment 4 kg/hand.

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