Kettlebell Farmers Carry
Gym Exercise Card
Equipment
The kettlebell farmer's carry is a full-body strength and endurance exercise that involves walking while holding heavy kettlebells in each hand. It primarily enhances grip strength, core stability, and overall muscular endurance, while also engaging the lower body and improving posture.
How to do it
- Stand upright with feet hip-width apart, holding a kettlebell in each hand at your sides.
- Engage your core, pull your shoulders back, and maintain a neutral spine.
- Walk forward in a straight line with controlled steps, keeping the kettlebells stable.
- Continue walking for a set distance or time, focusing on maintaining good posture and balance.
- Stop and safely lower the kettlebells to the ground when completed.
Muscles worked
Primary Erector Spinae Quadriceps
Secondary Gastrocnemius Gluteus Maximus Hamstrings Obliques Trapezius Middle Fibers Trapezius Upper Fibers
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