Kettlebell Farmers Carry

1. Place two kettlebells on the floor just outside your feet.
2. Hinge at the hips with a flat back and grip one handle in each hand.
3. Stand up tall by driving through your legs, as if finishing a deadlift.
4. Pull your shoulders back and down, brace your core, and look straight ahead.
5. Walk forward with short, quick, controlled steps, keeping the bells steady at your sides.
6. Resist any lean or sway; your torso should stay vertical the entire walk.
7. At the end of the distance or time, stop your feet, hinge at the hips, and set the bells down with a flat back.

Common Mistakes

• Leaning or shrugging under the load: tilting sideways or hiking the shoulders up wastes energy and loads the spine unevenly. Stay tall with the shoulders packed down as if standing at attention.
• Taking long strides: big steps make the bells swing and throw off your balance. Short, quick steps keep the load quiet and your core in control.
• Rounding the back when picking up or setting down: the pick-up and set-down are deadlifts, so hinge with a flat back instead of bending over the bells.
• Going too light: carries only build grip and trunk strength when the weight is challenging. Pick bells that make the last ten meters genuinely hard to hold.