The Kettlebell Farmers Carry is a beginner-friendly kettlebell strength exercise that targets the forearms. Here's how to do it right — and what to stop doing.
Primary musclesForearms
Secondary muscles—
EquipmentKettlebell
LevelBeginner
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Kettlebell Farmers Carry
Set two heavy kettlebells on the floor at your sides, just outside your feet.
Hinge down to grip both handles with a strong, full-fist grip and a neutral spine.
Stand up by pushing through your heels and locking out your hips and knees at the top.
Pull your shoulders down and back to stand tall with the kettlebells hanging at your sides.
Walk forward with short, controlled steps, keeping your core braced and ribs stacked over hips.
Walk for the target distance or time, then hinge to set the kettlebells down with control.
02 The payoff
Why it earns its spot
Builds grip strength for pulls, deadlifts, and daily life.
Reinforces upright posture and full-core bracing under load.
Trains the traps, forearms, and shoulders in a single carry.
03 Don't do this
Common mistakes
Slumping the shoulders forward under the load, which strains the upper back and reduces grip endurance.
Swinging the kettlebells with each step, which wastes energy and breaks the bracing pattern.
Holding your breath through the carry, which spikes blood pressure and shortens the working set.
Setting the kettlebells down by collapsing the spine instead of hinging cleanly to the floor.
EGON Put it on record
Track it in EGON.
Log every set of the Kettlebell Farmers Carry, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
