Single-Arm Farmer's Carry
single-arm-farmer-s-carry
주의할 점
- 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.
처음이라면
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.
더 나아가기
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.
흔한 실수
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.
루틴
- 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
쉬운 버전, 어려운 버전, 대체법
근육
- Obliques
- Glutes
- Upper back
- Forearms
준비물
- 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.