What muscles does Farmers Carry work?

The Farmers Carry primarily targets the Quadriceps.

How often should I do Farmers Carry?

For optimal results, include Farmers Carry in your routine 1-2 times per week, allowing at least 48-72 hours of recovery between sessions targeting the same muscle groups. Adjust frequency based on your training experience, recovery capacity, and overall workout program.

What equipment do I need for Farmers Carry?

To perform Farmers Carry, you will need trap bar. Make sure to select appropriate weight and equipment that allows you to maintain proper form throughout the exercise.

Is Farmers Carry suitable for beginners?

Yes, beginners can perform Farmers Carry with proper instruction and appropriate modifications. Start with lighter resistance or bodyweight variations, focus on mastering proper form, and gradually increase intensity as your strength and technique improve.

Can I do Farmers Carry at home?

Farmers Carry requires trap bar, which is typically found in a gym setting. However, you may be able to adapt the exercise with alternative equipment available at home.

Farmers Carry

Learn how to do the Farmers Carry with proper form, setup, and execution.

This trap bar movement primarily targets quadriceps.

How to Perform Farmers Carry

1
Add the appropriate amount of weight to a trap bar and stand inside it with your feet hip-width apart.
2
Grab the handles and stand tall with your arms straight.
3
Retract your shoulder blades, engage your abs, and take a breath.
4
Walk forward at a steady pace for the desired distance or time, breathing steadily throughout.
5
Keep your chest up and avoid leaning to either side.
6
Set the trap bar down with control when finished.

Training Guidelines

The targets below are general guidelines. Adjust volume and intensity based on your experience, recovery, and goals. If you track effort, aim for most working sets around RPE 7–9.