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Speed for this exercise

Kettlebell Farmer's Carry

Forearms Tier S for Forearms Kettlebell Compound Static
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3sets
40stime
90srest
~7.4kcal/min

How to do it

Muscles worked

Secondary
TrapsAAbsObliques

Secondary muscles help but are not the main target

See the full tier list · Forearms

Feel it right

Where you should feel it, the one cue to remember, and quick fixes when you feel it somewhere else.

You should feel it inForearms / grip

Grip, shoulders and the whole core fighting to stay upright.

Key cue (the coach says it during the set)“Tall posture, shoulders down, short quick steps.”

Tempo · Steady walk

Choosing the load: Hold only while the form stays clean; stop when the hips sag or you shake out of control.

Feel it somewhere else? Fix it like this

  • Feel it in Lower backLeaning to one side or arching. Brace the abs and keep the ribs over the hips.
  • Barely felt itToo light or too fast. Lower for 3 seconds, pause 1 second at the stretch, and pick a load that leaves only 1–2 reps in the tank.
  • Joint painSharp or joint pain is a stop sign: end this set, lower the weight, shorten the range — if it repeats, switch to an easier variation.

During a workout we ask after the first set where you felt it and give the fix right away — and remember it for next time.

Tips

  • Take controlled steps and keep your torso upright as you travel.
  • Stay upright — don't let the weights pull you forward or side to side.
  • Look straight ahead and keep your steps smooth.
  • Clear your walking path before you start.
  • Grip the handle firmly and keep your wrist straight.

Common mistakes

  • Shrugging the shoulders up or rounding them forward.
  • Rounding the back when picking up or setting down the weights.
  • Taking long, bouncing strides that make the weights swing.

Breathing

Take short, steady breaths while keeping your core braced.

Equipment needed

Kettlebell
Not owned

Recommended by goal

Build muscle3–4 sets × 8–12 reps · rest 60–90 s
Strength4–5 sets × 4–6 reps · rest 2–3 min
Endurance2–3 sets × 15–20 reps · rest 30–45 s

Variations of this move

Alternatives for the same muscle

See all