Why the Farmer’s Carry is an Underrated Strength Exercise

Strengthen Your Core with the Farmer’s Carry

A strong core goes beyond just having a flat stomach or defined abs; it’s a cornerstone of overall health and functionality. A well-developed core supports almost every major muscle group, improving your flexibility, posture, and balance, while also helping to protect against injuries. That’s why core exercises are a staple in workout routines. However, there’s a straightforward yet effective way to enhance your core strength: the farmer’s carry.

The Importance of the Farmer’s Carry

The farmer’s carry is a functional exercise that mimics real-life activities, such as lugging heavy grocery bags. Essentially, it involves walking while holding weights in each hand, making it a fantastic addition to any fitness regimen, especially for women in midlife. According to personal trainer Kate Rowe-Ham, this exercise can significantly enhance strength and mobility as you age.

Benefits of the Farmer’s Carry

1. Core Stability: As you walk, your core engages to stabilize your body, making the farmer’s carry an exceptional way to develop core muscles.

2. Full-Body Strength: This exercise doesn’t just work your core; it also builds strength in the shoulders, back, hips, and lower body while improving your balance and grip strength.

3. Bone Density Maintenance: By carrying weights, you put stress on your bones, which can help maintain bone density and fend off conditions like osteoporosis.

How to Execute the Farmer’s Carry

Here’s a simple guide to performing this exercise correctly:

1. Setup: Place two equal weights on the floor, each beside your feet, which should be hip-width apart.
2. Engage Your Core: To pick up the weights, squat down, ensuring your core is braced.
3. Lift and Stand Tall: Using your legs, lift the weights, standing tall with relaxed shoulders and an open chest.
4. Walking: Take small, controlled steps as you walk forward. Keep the weights steady and your gaze forward, maintaining good posture.
5. Duration: Aim for a carry of 20 to 30 seconds when starting, then gradually increase.

Choosing the Right Weights

Kate suggests that beginners use weights amounting to 25-40% of their body weight. Over time, aim to progress to 50-60%. Your long-term goal should be to carry a total load of around 75% of your body weight. Focus on short, controlled carries rather than pushing yourself to fatigue.

Other Exercises to Consider

If you want to diversify your routine or have been practicing the farmer’s carry for a while, consider these alternative exercises recommended by trainer Sarah Campus:

1. Suitcase Single Arm Carry: This challenges your core by resisting side-bending. Hold one weight at your side and walk, ensuring your shoulders remain level.

2. Trap Bar Hold: Using a trap bar, this exercise trains the grip, traps, core, and legs simultaneously. Stand and lift the bar as you would for a deadlift.

3. Front Rack Carry: This move demands full-body tension. Hold weights at shoulder height and walk slowly while maintaining controlled breathing.

Conclusion

Integrating the farmer’s carry into your fitness routine can lead to significant improvements in core strength and overall functionality. By emphasizing proper technique and gradually increasing the weight, you can enhance your physical performance and maintain independence well into later life. Remember, a strong core is not just about aesthetics; it plays a vital role in your overall health. Happy lifting!