ExerciseGIF

Exercises / Farmer carry

Farmer carry GIF

Figure

Male figure; the female figure follows.

Muscles
Background

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Worked muscles

  • ForearmsMusculi antebrachii
  • TrapeziusMusculus trapezius
  • GlutesMusculus gluteus maximus
  • QuadricepsMusculus quadriceps femoris
  • Lower backMusculus erector spinae
Equipment
Kettlebell
Level
beginner
Loop
One repetition, 2.9 seconds

Get this animation

Part of the Arms pack: male figure (the female figure follows), GIF, WebP and MP4 at 480 and 720 px, commercial license.

Get the Arms pack, $29Whole library, $249

From the API

GET one exercise
curl https://api.exercisegif.com/v1/exercises/farmer-carry \
  -H "Authorization: Bearer $EXERCISEGIF_KEY"

Returns the exercise with GIF, WebP and MP4 links for both figures. Docs

How to do a farmer carry

  1. Grip kettlebells firmly with neutral wrists
  2. Stand tall with shoulders back and core engaged
  3. Begin walking with controlled, deliberate steps
  4. Keep kettlebells close to your body
  5. Maintain steady breathing throughout the walk
  6. Set kettlebells down with control when finished

Form tips

  • Keep your shoulders level and avoid leaning to one side
  • Maintain a tight grip to prevent the kettlebells from slipping
  • Walk with your normal stride length to avoid compensation patterns
  • Stop immediately if your grip begins to fail for safety

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