The same demo you get in the GymAdapt app for this exercise.
How to do it
What it should feel like
Grip, forearms and traps burning, your core working to keep you upright. Your whole body should feel worked.
Common mistakes
- Rounding to pick up the weights. Deadlift them up with a flat back.
- Shrugging up to the ears. Keep the shoulders down and back.
- Long, slow strides. Short, controlled steps are more stable.
- Leaning. Stay tall and even.
Variations
One weight in one hand: hits the side core hard.
Core strength from a different angle.
Heavy full-body strength.
Sets, reps and programming
| Goal | Sets × reps | Effort | Rest |
|---|---|---|---|
| Grip and core | 3–4 × 20–40 m | Heavy, grip just holding | 60–90 s |
| Conditioning | 4–6 × 30 s | Moderate, quick steps | 60 s |
| Learning it | 3 × 20 m, moderate | Tall posture first | 60 s |
Finish a workout with 3 to 4 carries. Increase the weight once you can walk the full distance without the grip slipping. The simplest rule that works: add reps inside the range first, and once every set hits the top of the range, add weight next session. GymAdapt does this for you from the sets you log, and tells you why the target changed.
Questions people ask
What does the farmer's carry work?
Grip, forearms, traps and core, with the shoulders and legs working to keep you upright.
How heavy should a farmer's carry be?
Heavy enough that your grip is challenged by the end of 30 to 60 seconds. Many people work up to half their bodyweight per hand.
How far should I walk?
20 to 40 meters or 30 to 60 seconds per round, 3 to 4 rounds.
Is the farmer's carry good for abs?
Yes. Your core works the whole time to keep your torso upright and stable.
GymAdapt is free to start. Want Pro free for a month?
The free version gives you an AI-built plan and unlimited workouts. Code TRYFREE01 adds a full month of Pro on top: weights that adjust from what you log and unlimited coach chats.
Redeem the free month → Opens the App Store with the code filled in. iPhone only. After the month it's $4.99/mo unless you cancel in Settings, and the free version stays yours either way.Every exercise in GymAdapt comes with a demo like this, plus a target that moves.
An AI plan for your goal and equipment, a video for every lift, and next session's weight set from what you logged.
Get GymAdapt on the App Store → Free to start. Pro is $4.99 a month or $24.99 a year (7-day free trial), or $79.99 once for lifetime. iPhone only.