Kettlebell Farmer Carry

Kettlebell Farmer Carry is a beginner compound static using kettlebell. It loads Forearms.

Why this lift

The Kettlebell Farmer Carry is a beginner compound static lift. It primarily loads Forearms. Traps, Shoulders, Abs, Glutes help. You need kettlebell. Most programs place it near the start of a session, while you are fresh. You may also hear it called Kettlebell Farmer Carrys.

Grips fail before backs do on heavy pulls. Train them if the bar is slipping before the set is over. If you are new to the gym, learn it with a light load and keep it.

Muscles worked

• Primary: Forearms
• Secondary: Traps, Shoulders, Abs, Glutes

Setup

• Pick up kettlebell with a tall chest and packed shoulders.

How to do it

1. Walk with short, quiet steps. Do not lean into the load.

Coaching cues

• Squeeze the handles. Ribs stacked over the pelvis.

Common mistakes

• Leaning and hitching. Lighter load; slower steps.

How to program it

Treat the Kettlebell Farmer Carry as a main lift: 3–5 working sets, add load or a rep when the last set still looks like the first. Leave isolation work for after.

If the Kettlebell Farmer Carry does not agree with you, Barbell Standing Back Wrist Curl trains Forearms with a different setup.

Related lifts

• Barbell Standing Back Wrist Curl Forearms
• Barbell Wrist Curl Forearms
• Barbell Wrist Extension Forearms
• Cable Standing Back Wrist Curl Forearms
• Cable Wrist Curl Forearms
• Dead Hang Forearms

FAQ

What muscles does the Kettlebell Farmer Carry work?

The Kettlebell Farmer Carry works Forearms (primary), Traps, Shoulders, Abs, Glutes (secondary).

What equipment do I need for the Kettlebell Farmer Carry?

You need kettlebell.

Is the Kettlebell Farmer Carry suitable for beginners?

Yes. The Kettlebell Farmer Carry is marked beginner in this catalog. Start lighter than you think and film one set from the side.