Farmer's Carry
How-To Guide & Brutal Variations
The ultimate functional finisher. Builds grip, traps, and total-body tension in under a minute.
[Back to 6-Day PPL Program →]| Choose ONE | Sets | Reps | No Weights Yet | Easier / Beat-Up | Spartan Mode |
|---|---|---|---|---|---|
| Farmer's Carry | 3 | 30–40 sec walk | Plate Pinch Hold | Short Distance | Heavy Load + Suitcase Carry |
Farmer's Carry – Primary Instructions
- 0) Grab heaviest DBs/KBs you can hold 30–40 sec.
- 1) Chest proud, shoulders back, core braced.
- 2) Walk slow and controlled — no swaying.
- 3) When grip fails, set down. Rest 60–90 sec. Repeat.
If too hard right now: Lighter weight or shorter distance — grip is the limiter.
Spartan Mode: One-arm (suitcase) carry + max weight.
Pro Tip: Chalk or straps only after you’ve earned calluses → Liquid Chalk
[Shop Recommended Gear →]Get All 6 Printable Workout Sheets + Tracker – $17 →