Day 40: Two-Handed Farmers Carry

Something new is always fun. Farmers Carry is a staple movement for those interested in strength. It improves your grip strength and utilizes every muscle in the body. Like the deadlift, the perception of simplicity is deceiving, as several key points to movement execution really matter for safety and efficacy. Please take the time to review those points outlined in the Farmers Carry video. The weight can be evenly distributed such as two 50 lb dumbbells, or uneven, for example, 60 in one hand and 40 in the other. Just note whatever you do in the comments.

Technically, it’s such a functional movement, no one is new to it, however, we will set some benchmarks below so we know how to grow.

Time Domain

  • 3 Rounds - you will be 3 rounds of carries.

    • Start the clock

    • Important: Pick up the weight using good deadlift form.

    • Walk for :30

    • Set the weight down, again, with proper form.

    • Rest for an entire 1:30

    • Start again at the top of 2:00

      • Each “round” is a total of 2:00 (:30 work, 1:30 rest)

      • Working set times are 00:00, 02:00, 04:00

Workout Level Suggestions

  • Level 1, 2, & 3: Walk for :30, rest 1:30 …3X

    • Level 1: Carry 1/4 of your bodyweight

    • Level 2: Carry 1/3 of your bodyweight

    • Level 3: Carry 1/2 of your bodyweight

Workout Example

A 200 lb person, would carry 50lbs total, distributed across two sides - therefore, (2) 25 lbs kettlebells is an option. Also, one 30lb and one 20 lb dumbbell or kettlebell would also work. If choosing uneven weight, switch sides after each :30 work set.

Coaches Plan

I am 206 lbs right now, so rounding up means I need a total of 100-105 lb, so to keep it simple, I will carry (2) 24kg kettlebells (total weight 106ish pounds, for my working sets.

:30 is actually pretty significant, as you will see. I also haven’t done them for a month, so I plan to be conservative as I want to feel every part of the movement and gently wake my body back up to carrying again.

Resources - How to

Score: Share to website comments and/or Facebook

  • Share how it felt.

    • How did :30 feel? Was it deceptively long? Too short?

    • Was the rest period long enough?

    • How do your shoulders, in particular, feel? Did you notice anything in your arms?

    • Based on this movement, how do you feel about your grip strength today?

    • What was challenging?

    • Did anything hurt?

Christian Griffith5 Comments