Kettlebell Walking Farmer Carry
Build strength and stability with the Kettlebell Walking Farmer Carry. Walk your way to a stronger you!
The Kettlebell Walking Farmer Carry is a compound exercise that mainly works the quads and glutes & hips, with help from the hamstrings and core. You'll need: kettlebells.
Required Equipment
Kettlebell Walking Farmer Carry Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Abdominals (rectus abdominis)
Kettlebell Walking Farmer Carry Variations and Alternatives
How to do the Kettlebell Walking Farmer Carry
Stand with your feet shoulder-width apart with a kettlebell on either side of you.
Squat down by bending at the hips and knees, and grasp the kettlebell handles firmly with both hands.
Stand upright by driving through your heels and slightly tightening your core to stabilize your spine. Keep your shoulders back and chest up.
Look straight ahead and start walking forward using heel-to-toe steps. Be sure to keep the kettlebells from touching your sides or swinging.
Take measured, even steps while maintaining a tight grip on the kettlebells and keeping your arms straight down at your sides.
Continue to walk for a predetermined distance or time, ensuring you maintain good posture throughout the walk.
After completing the distance or time, carefully set the kettlebells down by squatting with your hips back and bending your knees, keeping your back straight.
Rest as needed before performing additional sets.
Be aware that the kettlebell weight should be challenging but not so heavy as to compromise form. It's important to maintain good posture throughout the carry to avoid unnecessary stress on the lower back.
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Kettlebell Walking Farmer Carry FAQs
What muscles does the Kettlebell Walking Farmer Carry work?
The Kettlebell Walking Farmer Carry mainly works the quads and glutes & hips, with help from the hamstrings and core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Kettlebell Walking Farmer Carry?
Kettlebells.
Is the Kettlebell Walking Farmer Carry a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Kettlebell Walking Farmer Carry go on?
It belongs on leg day in a push/pull/legs routine.
What are some Kettlebell Walking Farmer Carry variations and alternatives?
Similar exercises include the Overhead Farmer Carry, Dumbbell Suitcase Carry, Dumbbell Farmer Walk and Kettlebell Suitcase Hold.
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