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All exercises

Kettlebell farmers carry

Beginner

Kettlebell farmers carry is a compound kettlebell exercise for the forearms, also working the traps, quads, abs, calves, and upper back.

What it works

Primary muscle

Forearms

Also works

TrapsQuadsAbsCalvesUpper back

Equipment
Kettlebell
Movement
Carry
Type
Compound
Logged as
Weight × time
Suggested rest
2 min

How to do it

  1. 1Stand between two kettlebells, hinge down with a flat back and take the handles in the middle of the grip.
  2. 2Stand up as you would a deadlift, then pull the shoulders back and down so the bells hang by the sides without touching the legs.
  3. 3Walk with short, quick steps, chest tall and eyes forward; the bells should not swing.
  4. 4Squeeze the handles hard the whole way — the grip goes before the legs do.
  5. 5Turn with small steps rather than swinging the bells round.
  6. 6Carry for the set time or distance, then hinge to set the bells down under control. Hyrox is 200 m at 2 × 24 kg (men) or 2 × 16 kg (women).

What to do instead

  • Farmers walkDumbbell
  • Kettlebell overhead carryKettlebell

Easier variations

  • Farmers walkDumbbell
Logged today · 2 min restKettlebell farmers carry

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