Arms · Kettlebell
Farmer Carry
How to do the farmer carry, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Kettlebell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Carry
- Mechanic
- Compound
How to do it
Pick up the weight with a secure grip and stand tall with your shoulders back. Walk forward for the prescribed distance or time while keeping your core engaged and posture upright.
- 1Grip the kettlebells firmly and walk with a tall posture, feeling your forearms and traps working
- 2Engage your core and glutes to stabilise your spine as you move
- 3You should feel your grip and shoulders challenged while you maintain a steady gait
Common mistakes
- Don't lean to one side or shrug your shoulders up toward your ears
- Avoid letting the kettlebells bump against your legs or swing outward
- Don't hold your breath; breathe steadily as you walk
Muscles worked
The farmer carry mainly works the forearms, with the upper traps, upper abs, lower abs, quads, glutes, and hamstrings assisting.
- ForearmsPrimary
- Upper TrapsSupport
- Upper AbsSupport
- Lower AbsSupport
- QuadsSupport
- GlutesSupport
- HamstringsSupport
Farmer Carry strength standards
See how your farmer carry ranks, from Bronze to Champion. These are the same standards the Kovo app uses to rank your lifts.
Bronzee1RM10 lb
Silvere1RM22 lb
Golde1RM34 lb
Platinume1RM58 lb
Diamonde1RM95 lb
Champione1RM124 lb
Find your rank
Enter your best set. We estimate your 1RM and match it to a tier.
Kovo tracks this rank automatically as you train, across every lift, and levels you up as you get stronger.
Kovo programs the farmer carry for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More forearms exercises
- How to do the wrist curl
- How to do the conans wheel
- How to do the farmers walk
- How to do the forearm extensor stretch
- How to do the forearm flexor stretch
- How to do the medicine ball hussafel carry
Last reviewed April 2026.