Farmer Carries: The Most Underrated Full Body Exercise for Strength and Athleticism

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Some of the best exercises in the gym are also the simplest. Farmer carries are a perfect example.

The movement is straightforward: pick up a heavy weight in each hand and walk. No complicated technique. No machines. No learning curve. Yet few exercises train as many qualities at once.

Farmer carries challenge your grip, core, shoulders, upper back, legs, and cardiovascular system simultaneously. While your hands fight to hold the weight, your core works to stabilize your torso and your legs drive you forward. It's a full body effort disguised as a walk.

One reason farmer carries remain underrated is that they don't look impressive on social media. There's no flashy movement or complicated setup. The results, however, are hard to ignore. Consistent loaded carries can improve posture, increase grip strength, build work capacity, and enhance overall athletic performance.

USAGE

For most lifters, farmer carries work best at the end of a workout.

Three to five rounds of 30 to 50 yards with challenging dumbbells, kettlebells, or trap bars is enough to create a serious training effect.

Athletes can also use them as part of conditioning circuits or strength focused training sessions.

A common question is whether lifting straps should be used. In most cases, the answer is no. Grip strength is one of the primary benefits of the exercise. Unless the goal is specifically moving maximal loads, allowing your hands and forearms to do the work will provide greater long term benefits.

There are also several effective variations. Suitcase carries use one weight to challenge the core. Front rack carries increase upper body demands. Overhead carries improve shoulder stability and control.

If you want one exercise that builds practical strength, better posture, stronger grip, and improved conditioning, farmer carries deserve a permanent place in your training program.

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This story was originally published May 31, 2026 at 2:40 PM.