Kettlebell Farmer's Walk
A loaded carry holding kettlebells at the sides that targets the forearms, traps, and core to build grip strength and full-body stability; commonly scaled by weight or distance.
About Exercise
Equipment
Kettlebell
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Forearms, Traps, Lower Back
Secondary Muscles
Quads, Hamstrings
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Large
Noise Level
Low
Muscle Breakdown
View Muscle MapForearms
10/10Flexors
Traps
8/10Upper Traps, Mid Traps
Lower Back
8/10Erector Spinae
Abs
7/10Rectus Abdominis, Transverse Abdominis
Obliques
7/10External Obliques
Glutes
6/10Glute Max
Quads
5/10Vastus Lateralis
Hamstrings
5/10Biceps Femoris
Programming
Typical Rep Range
20-50 reps
Rest Between Sets
60-120 seconds • Full recovery for max effort
How to Perform
Stand between two kettlebells with feet hip-width apart. Hinge at the hips to grip the handles firmly.
- Drive through the floor to stand tall, lifting the kettlebells with a flat back.
- Retract shoulder blades slightly and brace the core.
- Walk forward with short, controlled steps, minimizing torso sway.
- Maintain a tall posture and forward gaze throughout the distance.
- Come to a stop and hinge at the hips to lower the weights safely.
Coaching Tips
Form Cues
- Grip hard
- Ribs down
- Short steps
- Tall spine
- Shoulders back
Breathing
Inhale and brace before lifting; breathe shallowly and rhythmically through the nose while walking.
Range of Motion
Maintain a vertical torso and neutral spine from the pick-up through the entire walking distance.
Safety
Safety Notes
- Keep back flat when picking up and putting down weights
- Stop if grip fails to avoid dropping weights on feet
- Ensure path is clear of obstacles
Spotting
Not recommended; simply lower the weights if grip fails.
Common Mistakes
- Rounding the back
- Swinging the weights
- Overstriding
- Shrugging shoulders up
- Leaning sideways
When to Avoid
- Acute lower back pain
- Shoulder impingement
- Wrist or grip injuries
Flexibility Needed
- Shoulder mobility for upright posture
- Hip hinge without rounding back
Build Up First
- Basic deadlift technique
- Core bracing proficiency
Also known as
Double Kettlebell Carry, Farmers Walk, Kettlebell Carry, Suitcase Carry
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