Kettlebell Farmers Carry Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Kettlebell
- Body Part
- Hips, Thighs
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Soleus, Adductor Magnus, Quadriceps
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6
- Alternate Names
- Farmers Walk
How to: Kettlebell Farmers Carry
- Stand with feet shoulder-width apart, holding a kettlebell in each hand.
- Engaging your core, walk forward in a straight line, keeping your body upright.
- Take small steps, ensuring a stable gait.
- Maintain a neutral spine and keep your shoulders back throughout the movement.
- Walk for a set distance or time before turning around to return.
Common Mistakes
- Leaning too far forward or backward while walking.
- Dropping the shoulders or rounding the back.
- Using too much weight too soon, compromising form.
Modifications
- Use a lighter kettlebell or perform the carry with one arm to reduce strain.
- Practice the carry without weight to master the form before progressing.
Tips
- Keep your core engaged to maintain stability during the carry.
- Ensure that your shoulders are down and back while walking.
- Take small, controlled steps to avoid losing balance.
Kettlebell Farmers Carry Alternatives
Tags
kettlebell
strength
carry
core stability
lower body
functional training