Farmer Carries Workouts for Grip, Arm and Full Body Strength

These Farmer Carries Workouts provide a wise selection of ways to include this excellent exercise into your training.

As a movement, Farmer Carries are primal and natural to the mechanics and history of the human body. They simply involve picking up a load and moving it from one place to another.

Like running, walking, climbing or jumping, this type of movement would have been used by early homo sapiens 300,000 years ago on the planes of Eastern Africa to carry and move objects around. It is still as relevant today.

Benefits of Farmer Carries Workouts

Farmer Carries are a safe and highly functional and effective way of building raw strength, power, muscle and stability. They allow you to lift heavy loads and place large amounts of stress upon your body without any real technical difficulty.

Another advantage is that they can be used by anyone that can pick up and carry an object.

Additionally, they augment mental fortitude because they are hard.

Farmer Carries have huge transferrable benefits for almost all other sports, outdoor activities and movements in life. For example, take kayaking, Farmer Carries will improve everything from your stroke strength in the water right through to your ability to carry the boat to and from the lake. They are an excellent way to enhance your general physical preparedness for life.

Muscles worked by Farmer Carries

Farmer Carries develop the back, core, glutes, grip, forearms, shoulders and legs. Although often overlooked by athletes looking to build muscle, they can be a great additional exercise to include in hypertrophy as well as strength training programs.

How to do Farmer Carries

  1. Stand between the weights, arms fully extended with the palms of your hands facing your body (neutral position).
  2. Break at the hips and knees and move down into a starting deadlift position. Grip the weights
  3. Inhale and brace your core, glutes and grip
  4. Lift the weights off the floor by pressing your legs through the ground and returning your body to the fully standing position (full extension)
  5. Pin back your shoulder blades and start walking

Training Tips for Farmer Carries

Maintain a strong core and straight spine at all times.

Use your core to stabilise the movement.

Keep your knees slightly bent. This will make it easier to walk without the weights bobbling around so much.

Farmer Carries Variations

There are many ways that you can perform Farmer Carries. Try using what you have and be creative. For example, here is a variation with a single kettlebell.

Here are 15 more Farmer Carries variations.

BONUS WORKOUT – THE POSTURE RESET

5 Rounds for Time

  • 10 Band Pull-Aparts
  • 50 metre Left Arm Suitcase Carry (50/35 lb)
  • 10 Band Pull-Aparts
  • 50 metre Right Arm Suitcase Carry (50/35 lb)

Suitcase carry is where the dumbbell is carried in one hand and held at the side of the body. Band pull-aparts are done on a resistance band with arms extending to a T position and shoulder blades fully retracted.

Scaling

Use a lighter band for pull-aparts or a lighter weight for suitcase carries.

Notes for the Farmer Carries Workouts

AMRAP stands for “as many rounds and reps as possible”. Your score is the number or total number of rounds and reps when the clock strikes zero.

WORKOUT 25

AMRAP in 20 minutes

  • 10 Dual Kettlebell Deadlifts (2×53/44 lb)
  • 40 metre Dual Kettlebell Farmer Carries (2×53/44 lb)
  • 10 Dual Kettlebell Thrusters (2×53/44 lb)
  • 40 metre Dual Kettlebell Farmer Carries (2×53/44 lb)

For twenty minutes straight perform as many rounds as possible of the above exercises.

Score is the number of reps performed as a whole, each 10m are equal to 10 points or reps. Each round as a whole consists of a total of 100 points or reps.

Scaling

AMRAP in 20 minutes

  • 10 Dual Kettlebell Deadlifts (2×44/35 lb)
  • 40 metre Dual Kettlebell Farmer’s Carry (2×44/35 lb)
  • 10 Dual Kettlebell Thrusters (2×44/35 lb)
  • 40 metre Dual Kettlebell Farmer’s Carry (2×44/35 lb)

WORKOUT 24

For time

15-10-5 reps of:

  • Dumbbell Bench Presses (2×50/40 lb)
  • 10 metre Farmer Carries (2×50/40 lb)
  • Dumbbell Bent Over Rows (2×50/40 lb)
  • 10 metre Farmer Carries (2×50/40 lb)
  • Dumbbell Front Rack Squats (2×50/40 lb)
  • 10 metre Farmer Carries (2×50/40 lb)
  • Dumbbell Deadlifts (2×50/40 lb)
  • 10 metre Farmer Carries (2×50/40 lb)

In this workout, the athlete will perform 3 rounds of four exercises each divided by ten metre farmer carries. The first round will be performed to 15 reps each of the four exercises, then the second round for 10 reps each, and the last one for 5 reps each.

The score in this workout is based on the amount of time taken to complete the prescribed amount of work.

Scaling

For time

15-10-5 reps of:

  • Dumbbell Bench Presses (2×40/30 lb)
  • 10 metre Farmer Carries (2×40/30 lb)
  • Dumbbell Bent Over Rows (2×40/30 lb)
  • 10 metre Farmer Carries (2×40/30 lb)
  • Dumbbell Front Rack Squats (2×40/30 lb)
  • 10 metre Farmer Carries (2×40/30 lb)
  • Dumbbell Deadlifts (2×40/30 lb)
  • 10 metre Farmer Carries (2×40/30 lb)

WORKOUT 23

For Time

  • 6 Russian Kettlebell Swings (70/53 lb)
  • 50 metre Farmer Carries (70/53 lb)
  • 12 Alternating Single-Arm Kettlebell Swings (70/53 lb)
  • 50 metre Farmer Carries (70/53 lb)
  • 20 American Kettlebell Swings (70/53 lb)
  • 49 metre Farmer Carries (70/53 lb)
  • 8 Left-Arm Kettlebell Swings (70/53 lb)
  • 8 Right-Arm Kettlebell Swings (70/53 lb)
  • 50 metre Farmer Carries (70/53 lb)
  • 50 Russian Kettlebell Swings (70/53 lb)
  • 50 metre Farmer Carries (70/53 lb)

Complete the swing and carry chipper as quickly as possible. Kettlebells should be AHAP [as heavy as possible].

Scaling

  • Intermediate: Scale weight of the kettlebells to 53/35 lb.
  • Beginner: Select a kettlebell that you can perform American kettlebell swings well and with confidence.

FARMER CARRIES WORKOUT 22

For time

10-9-8-7-6-5-4-3-2-1 reps of:

  • Burpees
  • 10 metre Farmer Carries (2×50/35 kg) after each set

After completing the 10 burpees, athlete will perform the 10 metre farmer carries. Burpees drop by 1 repetition every round while the farmer’s carry remains at 10 metres.

WORKOUT 21

10 Rounds for time

  • 1 Rope Climb (15 ft from a seated position)
  • 29 Back Squats (95/65 lb)
  • 10 metre Barbell Farmer Carries (2×135/95 lb)

Begin the Rope Climbs seated on the floor. You may use your legs for the ascent. You may use a weight rack for the back squats.

WORKOUT 20

10 Rounds for time

  • 200 metre Farmer Carries (55/35 lb)
  • 10 Weighted Pull-Ups (35/25 lb)
  • 20 Dumbbell Power Snatches (55/35 lb) with alternating arms

WORKOUT 19

3 Rounds for time

  • 32 Deadlifts (185/135 lb)
  • 32 Hanging Hip Touches (alternating arms)
  • 800 metre Running Farmer Carries (15 lb dumbbells)

Build incredible core strength with these workouts

FARMER CARRIES WORKOUT 18

AMRAP in 18 minutes

  • 15 Sit-Ups
  • 10 metre Single-Arm Farmer Carries (70/53 lb, right)
  • 15 Toes-to-Bars
  • 10 metre Single-Arm Farmer Carries (70/53 lb, left)

Perform as many rounds as possible of the work prescribed in 18 minutes.

The score is the number of reps performed as a whole, each 10m are equal to 10 points or reps. Each round as a whole consists of a total of 50 points or reps.

WORKOUT 17

4 Rounds for time

  • 100 meters Farmer Carries (1.5/1 pood)
  • 20 Hang Power Cleans (125/85 lb)
  • 30 Wall Ball Shots (20/14 lb)

Scaling Options/Movement Alternatives:

  • Farmer Carries: Odd object carry, plate carry, single dumbbell carry, weighted run
  • Hang Power Clean: Single-Arm Dumbell hang clean (10 per side), Kettlebell swing
  • Wallballs: Light Thrusters (something you can do a set of 20 unbroken fresh), Slam balls, Jumping Air Squats

WORKOUT 16

AMRAP in 26 minutes

  • 10 Box Jumps (24/20 in)
  • 5 Deadlifts (225/155 lb)
  • 16 Slam Balls (40/30 lb)

Cash Out:

800 metre Farmer Carries (2 x 53/35 kg)

FARMER CARRIES WORKOUT 15

10 Rounds for Time

  • 10 metre Farmer Carries (2/1.5 pood)
  • 5 Strict Chin-Ups
  • 10 metre Farmers Carries (2/1.5 pood)
  • 5 Burpees
  • 5 Deadlifts (265/185 lb)

Place your deadlift bar 10 metres from your pull-up bar and perform the Farmer Carries between the two. Use kettlebells or dumbbells for the Farmers Carries.

WORKOUT 14

For Time

  • 6×30 meter Farmer Carries (2×90 lb)
  • 14 Ground-to-Overheads (90 lb)
  • 17 Dumbbell Overhead Lunges (50 lb)
  • 75 Burpees

Wear a 20/10 lb weight vest.

WORKOUT 13

Farmer Carries Workouts work well when they contain other strong(wo)man exercises.

4 Rounds for Time

  • 10 Tire Flips
  • 100 metre Farmer’s Carry (2×25 lb)
  • 10 Push-Ups
  • 100 metre Farmer’s Carry (2×25 lb)
  • 10 Air Squats
  • 100 metre Farmer’s Carry (2×25 lb)
  • 20 Sledge Tire Hits
  • 100 metre Farmer’s Carry (2×25 lb)

With a running clock, as fast as possible perform the prescribed work in the order written for 4 rounds.

Score is the time on the clock when the last round of 100-meter Farmer’s Carry is completed.

WORKOUT 12

AMRAP in 30 minutes

  • 20 metre Right Arm Kettlebell Farmer’s Carry (70/53 lb)
  • 10 Dumbbell Thrusters (2×50/40 lb)
  • 20 metre Left Arm Kettlebell Farmer’s Carry (70/53 lb)
  • 10 Chest-to-Bar Pull-Ups
  • 5 Wall Walks

Perform as many rounds as possible of the work prescribed in 30 minutes.

10 meters are equal to 10 points or reps. Each round as a whole consists of a total of 65 points or reps.

WORKOUT 11

For Time

  • 100 metre Farmer’s Carry (2×50/35 lb)
  • 20 Back Squats (225/155 lb)
  • 100 Double-Unders
  • 20 Deadlifts (225/155 lb)
  • 100 metre Farmer’s Carry (2×50/35 lb)

FARMER CARRIES WORKOUT 10

AMRAP in 33 minutes

  • 50 metre Farmer’s Carry (2×24/16 kg)
  • 25 Dumbbell Squats (2×24/16 kg)
  • 10 Burpee Pull-Ups

WORKOUT 9

For Time

  • 15-12-9-6-3 Kettlebell Thrusters (2×24/16 kg)
  • 15-12-9-6-3 Kettlebell Burpee Deadlifts (2×24/16 kg)
  • 50 metre Farmer’s Carry (2×24/16 kg)

With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must complete 15 Kettlebell Thrusters, 15 Kettlebell Burpee Deadlifts and 50 metre Farmer’s Carry in the first round before moving on to 12 reps of the Kettlebell movements down to 3 reps.

Score is the time on the clock when the last round of Farmer’s Carry is completed.

WORKOUT 8

For Time

  • 800 metre Single-Arm Barbell Farmers Carry (45/35 lb)
  • 31 Toes-to-Bars
  • 31 Push-Ups
  • 31 Front Squats (95/65 lb)
  • 400 metre Single-Arm Barbell Farmers Carry (95/65 lb)
  • 31 Toes-to-Bars
  • 31 Push-Ups
  • 31 Hang Power Cleans (135/95 lb)
  • 200 metre Single-Arm Barbell Farmers Carry (135/95 lb)

Scaling

This Hero workout is long and will tax your grip. It will require focus to maintain balance on the carries. Try to modify the movements but preserve the 31 reps to commemorate Tama’s age. Pick movements that allow you to move continuously and with little rest.

Intermediate Option

For Time

  • 800 metre single-arm barbell farmers carry, 45/35 lb.
  • 31 toes-to-bars
  • 31 push-ups
  • 31 front squats, 75/55 lb.
  • 400 metre single-arm barbell farmers carry, 75/55 lb.
  • 31 toes-to-bars
  • 31 push-ups
  • 31 hang power cleans, 75/55 lb.
  • 200 metre single-arm barbell farmers carry, 95/65 lb.

Beginner Option

For Time

  • 400 metre single-arm barbell farmers carry, 35/22 lb.
  • 31 sit-ups
  • 31 knee push-ups
  • 31 front squats, 35-/22 lb.
  • 200 metre single-arm barbell farmers carry, 55/35 lb.
  • 31 sit-ups
  • 31 knee push-ups
  • 31 hang power cleans, 55/35 lb.
  • 200 metre single-arm barbell farmers carry, 55/35 lb.

WORKOUT 7

4 Rounds for Time

  • 100 metre Jerry Can Carry (2×50 lb)
  • 2 Deadlifts (235/160 lb)
  • 16 Push-Ups
  • 20 metre Tire Flips
  • 16 Push-Ups
  • 2 Deadlifts (235/160 lb)
  • 100 metre Bear Crawl

Wear a weight vest (20/14 lb)

With a running clock, as fast as possible perform the 5 movements in order for 4 rounds. Perform the entire workout wearing a Weight Vest.

Score is the time on the clock when the final round of the Bear Crawl is completed.

The Jerrycans can be carried as a Farmer’s Carry. A completely full Jerrycan is comparable to a 50 lb dumbbell. Half-full Jerrycans are comparable to a 25 lb Dumbbell (or 26 lb kettlebell). Therefore, dumbbells or kettlebells can be substituted for Jerrycans.

WORKOUT 6

Farmer Carries Workouts are excellent when they contain running as well.

For Time

  • 800 metre Run

Then, 2 Rounds of:

  • 8 Dumbbell Burpees to Presses (2×45/30 lb)
  • 100 metre Farmer’s Carry (2×45/30 lb)
  • 8 Dumbbell Burpees to Presses (2×45/30 lb)
  • 100 metre Front Rack Shoulder Carry (2×45/30 lb)

Finally, perform:

  • 800 metre Run

With a running clock, complete the run and dumbbell movement as quickly as possible.

Score is time competed to do all of the runs and dumbbell movements.

Scaling

Intermediate

For Time

  • 800 metre Run

Then, 2 Rounds of:

  • 8 Dumbbell Burpees to Presses (2×35/20 lb)
  • 100 metre Farmer’s Carry (2×35/20 lb)
  • 8 Dumbbell Burpees to Presses (2×35/20 lb)
  • 100 metre Front Rack Shouler Carry (2×35/20 lb)

Finally, perform:

  • 800 metre Run

Beginner

For Time

  • 400 metre Run

Then, 2 Rounds of:

  • 8 Dumbbell Burpees to Presses (2×20/12 lb)
  • 100 metre Farmer’s Carry (2×20/12 lb)
  • 8 Dumbbell Burpees to Presses (2×20/12 lb)
  • 100 metre Front Rack Shouler Carry (2×20/12 lb)

Finally, perform:

  • 400 metre Run

FARMER CARRIES WORKOUT 5

For Time

  • 400 metre Run
  • 25 Kettlebell Swings (55/35 lb)
  • 200 metre Farmers Walk (55,40/35,30 lb)
  • 200 metre Waiters Walk (40/30 lb)
  • 25 Box Jumps (24/20 in)
  • 100 metre Sprint
  • 100 metre Walking Lunges
  • 100 metre Sprint
  • 100 metre Walking Lunges
  • 5 Burpees
  • 400 metre Medicine Ball Run (20/14 lb)

For the farmers walk carry one kettlebell and one dumbbell, different weights. For the waiters walk use only the dumbbell.

WORKOUT 4

AMRAP in 40 minutes

3 Rounds of:

  • 30/20 calorie Assault Bike
  • 20 Wall Ball Shots (20/14 lb)
  • 10 Burpees

Then, 3 Rounds of:

  • 30/20 calorie Row
  • 40 Lateral Box Step Overs (24/20 in)
  • 100 metre Farmer’s Carry (70/55 lb)

Then, 3 Rounds of:

  • 50 Double-Unders
  • 1 minute Wall Sit
  • 50 Mountain Climbers

Perform 3 rounds of each triplet. If the workout is completed before 40-minute mark, start back from the assault bike workout.

Scaling

If unable to Bike or Row: Sub 400 M Run

If unable to do Wall Ball Shots: Sub Goblet Squat

If unable to perform Double-Unders: Sub 100 Singles

WORKOUT 3

For Time

  • 1.5 mile Run

Then 8 rounds of

  • 19 Pull-Ups
  • 19 Push-Ups
  • 19 Burpees

Then

  • 400 metre Sandbag Carry (heavy)
  • 1 mile Farmer’s Carry (45/35 lb dumbbells)

WORKOUT 2

With a running clock for time

From 0:00-15:00, perform:

  • 500 metre Ski
  • 200 metre Dumbbell Farmer’s Carry (2×50/35 lb)
  • 350 metre Ski
  • 200 metre Dumbbell Farmer’s Carry (2×50/35 lb)
  • 200 metre Ski
  • 200 metre Dumbbell Farmer’s Carry (2×50/35 lb)

Rest remaining time.

Then, from 15:00-22:00, AMRAP of:

  • 2 Wall Ball Shots (20/14 lb)*
  • 1 Rope Climb

*Continue adding 2 reps every round.

Rest 2 minutes

Then, from 24:00-31:00, establish:

  • 1 rep max Deadlift

Then, from 31:00-38:00, 3 Rounds of:

  • 12 Bar Facing Burpees
  • 12 bodyweight Deadlifts

Rest remaining time.

Then, from 38:00-40:00, AMRAP of:

  • Pull Ups

Rest 2 minutes

Finally, from 42:00, for time of:

  • 1 mile Run
  • 500 Double-Unders*

*Every break, run 200 meters.

Before starting the clock I would recommend setting everything up prior to the beginning just to make sure you aren’t scrambling during the rest. Otherwise, the movements are pretty self-explanatory, and there are multiple scores associated with the workout.

Each section is scored differently whether it is for time, an AMRAP, or Max load.

Scaling

If no ski erg, the first part can be scaled to rowing. If no rope, the rope climbs can be scaled to 5 strict pull-ups or 10 Ring Rows.

The 500 double-unders can be scaled to 700 single-unders with the same rule of running every break, or a forced break every 150 reps.

FARMER CARRIES PARTNER WORKOUT 1

For Time (with a Partner)

  • 800 metre Farmer Carries (24/16kg)
  • 100 Air Squats / Plank Hold
  • 90 Pull-Ups / Superman Hold
  • 80 Sit-Ups / Wall Sit Hold
  • 70 Burpees / Hang Hold
  • 60 Hand-Release Push-Ups / Handstand Hold
  • 50 Buddy Deadlifts (100/70 kg)
  • 400 metre Farmer Carries (24/16 kg)

To start, partners do the farmer carries together (each athlete carries two kettlebells, one in each hand). For the next five movements one partner works while the other partner ‘holds.’ If one partner takes a break, partners switch positions then continue. The buddy deadlifts are performed with a single bar, both partners lifting it together.

Bringing Farmer Carries into your Training

These Farmer Carries workouts provide you with a wide selection of different ways to build functional strength, power, balance, grip strength and mental fortitude. Farmer Carries workouts will significantly strengthen your core, back, legs and upper body.

If you enjoyed these Farmer carries workouts then try Bear Crawl or Bent Over Rows challenges.

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