The farmer carry combines grip work and loading of the trunk, hips and legs to build strength and stability throughout the trunk and hips. Moving backward challenges the body differently, including the grip. Holding weighted implements in both hands, actively maintain whole trunk tension and a strong upright posture as you walk backward for the prescribed distance or time.
 
Purpose
The farmer carry creates significant demands on trunk and hip stability and improves the ability to maintain strong posture under load while contending with motion, along with training grip strength and stamina. Walking backward changes the way the grip and the rest of the body are challenged, so it can be a simple variation to include for more complete stimulus, or simply for a mental break.
 
Programming
3-5 sets of 25-100 meters is typically appropriate, but programming should be adjusted to match need and goals, which can vary broadly. It can be done as a standalone exercise, or combined with other exercises in conditioning circuits.
 
Variations
The backward farmer carry can be done with weight only on one side, with unequal loads, with fingertip or pinch grips, and up or down hill—uphill is a good way to include some “kneehab”; the implements can be carried continuously for as long as possible, or intentionally set down and lifted again at prescribed intervals. Implements can vary broadly, from farmer handles (using handle or axle), kettlebells, dumbbells, loaded buckets, sandbags, barbells, plates and more.