Arms · Kettlebell
Kettlebell Farmers Carry
How to do the kettlebell farmers carry, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Kettlebell
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Carry
- Mechanic
- Compound
How to do it
Hold a heavy kettlebell in each hand at your sides. Stand tall with your shoulders back and core braced, then walk in a straight line with short, controlled steps for the prescribed distance or time.
- 1Your grip and forearms gripping hard around the handles
- 2Your traps and shoulders staying packed and tall
- 3Your core bracing to keep you from swaying side to side
Common mistakes
- Letting the bells swing or your shoulders round forward
- Leaning back or shuffling with sloppy footwork
- Holding your breath instead of breathing steadily
Muscles worked
The kettlebell farmers carry mainly works the forearms and upper traps, with the lower abs, obliques, lower back, mid traps, upper abs, quads, glutes, and calves assisting.
- ForearmsPrimary
- Upper TrapsPrimary
- Lower AbsSupport
- ObliquesSupport
- Lower BackSupport
- Mid TrapsSupport
- Upper AbsSupport
- QuadsSupport
- GlutesSupport
- CalvesSupport
- LatsMinor
- Lower TrapsMinor
- HamstringsMinor
- Side DeltsMinor
- Hip FlexorsMinor
- Tibialis AnteriorMinor
Kovo programs the kettlebell farmers 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 June 2026.