One pair of heavy-duty handles weighing 17kgs each.

The farmer’s carry is a power-house beginner to intermediate level exercise that is part of the loaded carry set of moves that involve holding a weight (dumbbell or kettlebell) in each hand and walking for distance or time. Other carry exercises include the suitcase carry, racked carries, and overhead carries.

The simplicity of this exercise is what makes it so popular. It fits into most workouts or warm-ups. 

When done correctly, the farmer’s carry challenges all of the major muscles in your body increases your heart rate, builds strength in your core, and serves as a functional exercise for sports-specific training.

Benefits

The farmer’s carry targets your entire upper and lower body, and also your core. More specifically, they strengthen the muscles in your biceps, triceps, forearms, shoulders, upper back, trapezius, quadriceps, hamstrings, calves, lower back, obliques, transverse abdominals, and rectus abdominals.

Depending on the weight you use, you may feel the burn in your chest muscles as well—if the weight is heavy enough. Since your forearms and grip also get an excellent workout, this move is a top pick for improving grip strength in the hands and wrists. Grip strength is an essential skill to have in order to perform daily activities like lifting and carrying heavy objects.