Single-Arm Farmer's Carry

Start with a moderate weight — something you can hold for 30 seconds without your grip failing. The challenge isn't just the weight, it's resisting the pull to the side. Walk slowly and deliberately at first, focusing on staying upright.

Once your posture holds under load, experiment with tempo. A deliberately slow pace increases time under tension for the obliques and quadratus lumborum, whilst a brisker stride challenges dynamic stability. Adding a two-second pause every ten metres forces you to re-establish a neutral pelvis from a dead stop, which is far harder than maintaining momentum. For strength, use heavier dumbbells or kettlebells over 20–30 metres; for endurance, stick to 40–60 seconds per side with moderate weight. Progress when you complete all sets without your shoulders tilting or your grip fading. Your next step is the suitcase carry with a heavier kettlebell, or the waiter's carry, which shifts the load overhead and demands greater shoulder stability. You can also alternate between dumbbell and kettlebell within the same session, as the kettlebell's offset centre of mass makes the anti-lateral challenge subtly different.

Leaning away from the weight to compensate. This defeats the purpose — the exercise is about resisting that lean. Let your shoulders stay level. The other fault is rushing — speed compromises posture and turns this into a shuffle.

Sets

3

Reps

30-40m per side or 30-45 seconds per side

Rest

60s

Tempo

controlled, deliberate pace

RPE

7