RB100 Fitness
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Farmer’s Carry

Loaded carry developing grip, posture, and total-body control.

Setup

  1. Stand tall, weights at sides, core braced.

Execution

  1. Walk slowly with tight posture.

Coaching cues

  • Tall spine.
  • Crush the handles.
  • Breathe under tension.

Common faults & fixes

  • Slouching → engage lats.
  • Overstride → shorter steps.

Regressions

  • Lighter weights, shorter distance.

Variations

  • Suitcase carry, overhead carry, double kettlebell carry.

Programming ideas

  • 3×40m carries;
  • 100m for time.

Safety

Avoid twisting; brace throughout.

Competition standards

Upright posture maintained.

In depth

The Farmer’s Carry is one of the simplest yet most effective exercises for full-body strength and stability. By walking while holding heavy weights at your sides, you build grip strength, core control, and shoulder stability, while also improving posture and overall resilience.

It’s a foundational “loaded carry,” meaning it strengthens the muscles that stabilise the spine under load. Every step requires balance and tension — making it as much a mental exercise as a physical one.

To perform, stand tall with a weight in each hand (dumbbells, kettlebells, or farmer handles). Engage the core, pull shoulders slightly back, and walk in controlled, deliberate steps. Avoid leaning or letting the weights swing.

Programming can focus on distance (e.g., 3×40m carries) or time (3×45 seconds). For the RB100 challenge, aim for 100m unbroken with a heavy load. The Farmer’s Carry transfers directly into real-world strength — think carrying groceries, suitcases, or sandbags.

Common mistakes include rushing, overstriding, or losing posture. Keep movements smooth, brace your midsection, and breathe steadily.

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