Farmer’s Carry


Farmer’s Carry is a movement that pops up every now and then in our workouts. You know how they say CrossFit is functional movement? Well that could not be any more true than with Farmer’s Carry.

Think about things you do every day that are essentially a farmer’s carry (or similar enough where you activate the same muscles in the same fashion): carrying groceries from your car to your house, lugging a laptop bag on your shoulder, lugging your travel bag through an airport, carrying your child, taking the garbage out… to name a few. The idea is the same: you are transporting a decent amount of weight from one place to another. It is so easy to lose good form even outside the box.

Robert King describes all the muscles and benefits you use when doing a farmer’s carry: (full post here

The farmer’s walk engages all the muscle groups in one movement. It’s an exercise in pure strength. Here’s the breakdown:


Your arms will scream as the weight relentlessly tries to separate your shoulders and elbows from their sockets. The forearms get an intense workout, which helps improve grip strength, while the biceps and triceps must work to stabilize the elbow and shoulder joints.

Back and Shoulders

The muscles in the back and shoulders are heavily targeted, particularly the traps. These muscles must work together in a continuous contraction to keep your shoulder blades together and down, and to keep your shoulder joints stable.


Here’s a way to get tighter, stronger abs without doing an ab-specific exercise. The core muscles are hit hard during a heavy farmer’s walk, and the back and abdomen must work in sync to support your torso and the additional weight. Keeping your abs tight during the exercise is necessary to protect the lower back and prevent any shear stress or vertebral buckling.


Because the farmer’s walk requires you to walk, the quadriceps, hamstrings, gluteus medius, gluteus minimus, and calf muscles are used extensively.


The farmer’s walk trains your body in a way that’s useful even beyond the gym. You can’t underestimate the importance of grip strength and the ability to lift and carry heavy objects for health or in everyday life. The farmer’s walk might be the most “functional” exercise in existence.


I just want to reiterate one really key thing: it is so important to contract your muscles correctly so that you do not get injured, particularly in your shoulders. I’ll repeat from the above to overstate my point:

“These muscles must work together in a continuous contraction to keep your shoulder blades together and down, and to keep your shoulder joints stable.”

Think about this when you are doing a farmer’s carry in your everyday life, ya know the few hours you spend outside the box.


Workout of the Day 5/19/2015 – Tuesday


Front Squat 5 x 5

Should be 5-10 lbs heavier than 5/5/15, or 65%-70% of heaviest single on 4/20/15, or start at 65% of 1RM.

Strict Ring Dips 5 x 5

If 5 are easy, add weight or decrease band. Make note of weight and/or band.

3 Rounds:
100m KB Farmer’s Walk (1.5 pd/1 pd)
5 Burpees Over Box w/KB
30 Sit-Ups

CrossFit 101

Deadlift 7 x 5

10 Deadlifts
30 Double Unders or 60 Singles