Farmer's Carry is a conditioning movement on Fiz. Walk with weights in each hand. Primary muscles: forearms, upper back, core. Scored by distance + weight. Featured in Back-Half Sim, Heavy Carries, Hybrid Games Prep 🔥, Hybrid Race Full Simulation, Hybrid Race Stations, Hypertrophy Engine, Station Rehearsal, Station Sharpen, Sweaty Legs 🦵, Terrible Tuesday, Terrible Tuesday 3, The Whole Damn Thing.
Conditioning

Farmer's Carry

Walk with weights in each hand

Category
Conditioningmixed-modal work under fatigue
Logged as
Distance (m), Weight (kg)
Primary muscles
Forearms, upper back, core
Secondary
Shoulders, quads, glutes, calves
Appears in
Back-Half Sim, Heavy Carries, Hybrid Games Prep 🔥 and 9 other workouts on Fiz

How to do a farmer's carry

3 steps
  1. Deadlift the implements from the floor with a flat back and stand tall.
  2. Set your shoulders back and down, brace your midline, and let the weight hang.
  3. Walk with short, quick steps, keeping the implements from swinging into your legs.

What counts as a rep

Movement standard
  • The implements must not touch the ground before the distance is complete unless the workout allows a drop.
  • Load is per hand, so a 2x32kg carry means 32kg in each hand.

Common faults

2 faults

The shoulders round forward under load and the ribcage collapses.

FixPull the shoulder blades back before you take the first step. The carry is a posture test as much as a grip test.

Long strides, which set the implements swinging and make them harder to hold.

FixShorten your stride and raise your cadence. A swinging weight costs grip you do not have to spend.

Scaling ladder

1 harder, 1 easier
Sled PullPull weighted sled
Farmer's CarryWorks forearms, upper back, core
Dumbbell RowSingle-arm row with dumbbell

Workouts using the farmer's carry

12 on Fiz
Back-Half SimFor Time Heavy CarriesFor Time Hybrid Games Prep 🔥Circuit + For Time Hybrid Race Full SimulationFor Time Hybrid Race StationsFor Time Hypertrophy EngineSets + For Time
Show all 12 workouts Station RehearsalFor Time Station SharpenFor Time Sweaty Legs 🦵Sets + HIIT + For Time Terrible TuesdayEMOM Terrible Tuesday 3EMOM The Whole Damn ThingFor Time

Frequently asked

5 answers
What muscles does the Farmer's Carry work?
Farmer's Carry primarily works forearms, upper back, core, with secondary engagement of shoulders, quads, glutes, calves.
How do you do a Farmer's Carry?
Deadlift the implements from the floor with a flat back and stand tall. Set your shoulders back and down, brace your midline, and let the weight hang. Walk with short, quick steps, keeping the implements from swinging into your legs.
What counts as a rep on the Farmer's Carry?
The implements must not touch the ground before the distance is complete unless the workout allows a drop. Load is per hand, so a 2x32kg carry means 32kg in each hand.
What's an easier alternative to the Farmer's Carry?
Scale it to Dumbbell Row.
What's a harder progression from the Farmer's Carry?
Progress to Sled Pull once the Farmer's Carry is comfortable.
Conditioning movementsThe other 41 entries in this category The full movement library221 movements, with muscles worked and scaling both ways Log the farmer's carry in FizFree on iOS and Android