CORE · COMPOUND
Farmer's Carry March
A loaded carry performed with deliberate alternating knee lifts.
Primary musclesCore, Forearms
Secondary musclesHip flexors, Traps, Glutes
EquipmentDumbbells or kettlebells
DifficultyBeginner · Loaded Carry
How to perform
- Hold the weights at your sides and brace.
- March in place or forward while resisting torso movement.
- Keep each foot placement controlled.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the core as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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