Single-Arm Farmer's Carry
single-arm-farmer-s-carry
Take care with
- caution · Shoulder impingement — The loaded hang can compress the shoulder joint. If you feel pinching, reduce the weight or substitute with a suitcase dead hold (standing still) where you can control the position more carefully.
A unilateral loaded carry that forces lateral core and hip stability while demanding grip endurance. The offset load challenges anti-lateral flexion — your obliques and quadratus lumborum work to keep you upright while your grip fights to hold on.
If you're new to this
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.
Common mistakes
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.
Routine
- Sets
- 3
- Reps
- 30-40m per side or 30-45 seconds per side
- Rest
- 60s
- Tempo
- controlled, deliberate pace
- RPE
- 7
Increase the weight by 2-5kg when you can walk the full distance with perfect posture and your grip still holding.
Cues
Easier, harder, instead
Muscles
- Obliques
- Glutes
- Upper back
- Forearms
Equipment
- Dumbbells
- Kettlebell
- 1
Pick up a heavy dumbbell or kettlebell in one hand, letting it hang at your side.
- 2
Stand tall with your shoulders level and your ribs stacked over your pelvis.
- 3
Walk forward with controlled, deliberate steps, maintaining upright posture.
- 4
Continue for the prescribed distance or time, then switch hands.