Exercise Library
1-Arm Farmer Carry






The 1-arm farmer carry adds to the loading and grip work of the farmer carry anti-lateral flexion trunk and hip stability work.
 
 
Execution
 
Walk or jog while carrying a single weighted implement in one arm—farmer handle, kettlebell, dumbbell, loaded bucket, sandbag, etc. Actively maintain whole trunk tension to maintain as upright and solid of a torso as possible while balancing the uneven load.
 
 
Purpose
 
The 1-arm farmer carry creates significant demands on lateral trunk and hip stability and improves the ability to resist lateral forces and maintain strong posture, along with training grip strength and stamina.
 
 
Programming
 
3-4 sets of 50-100 meters per arm is sufficient. It can be done as a standalone trunk exercise, or combined in conditioning circuits.
 
 
Variations
 
The 1-arm farmer carry can be done at speeds from walking to running, and backward. 




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