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Kettlebell Farmer Carry

intermediate · carry

Setup

Pick a straight walking lane 15-20 m long with nothing lying across it. Set both kettlebells beside your feet, with enough room to squat down to them without kicking either one.

Execution

  1. Bend your knees and hips like a hinge, and grip the handle of each kettlebell with one hand.
  2. Stand up by driving through your legs, brace your belly and set your shoulders down and back, the bells hanging straight at your sides.
  3. Walk with short, even steps, eyes forward, without letting the bells swing.
  4. Keep the torso upright the whole distance, without leaning to either side to compensate.
  5. If your grip slips or one shoulder drops noticeably, stop right away and set the bells down under control instead of dropping them.
  6. At the end of the distance, bend your knees and hips to lower the bells to the floor, not your back.

Breathing

Breathe in a short, steady rhythm with your steps, exhale as you pick the bells up and as you set them down, and never hold your breath for the whole distance. If you have high blood pressure, heart disease, a hernia or you are pregnant, never hold it at all: pick a short distance with a light load and always exhale on the effort. If your chest tightens, you feel dizzy or run out of air, set the bells down and rest.

Quick cues

  • Shoulders down, chest open.
  • Short, even steps, no swaying.
  • No swing in the bells.
  • Brace your gut like you're about to be punched.
  • Grip slips, you stop — no pushing through it.

Common faults

  • Fault: Leaning to one side while walking

    Fix: Reduce the load on both sides and focus on bracing to keep the torso upright.

  • Fault: The shoulders shrugging up toward the ears for the whole distance

    Fix: Actively pull the shoulders down before the first step and re-check halfway through.

  • Fault: Rounding the back to set the bells down

    Fix: Bend the knees and hips like a hinge to lower the bells, keeping the back straight throughout.

  • Fault: Overly long strides making the bells swing

    Fix: Shorten the stride and prioritise rhythm over speed.

Equipment

kettlebell

Muscle groups

arms, core, back, legs