Exercise Library
Backward Farmer Carry






AKA backward farmer walk, reverse farmer carry
 
The backward farmer carry combines grip work and loading of the trunk, hips and legs to build strength and stability, but with a different stimulus for the legs and hips and more of a balance challenge.
 
 
Execution
 
Walk backward with a weighted implement in both hands—farmer handles, kettlebells, dumbbells, loaded buckets, sandbags, etc. Actively maintain whole trunk tension and strong upright posture.
 
 
Purpose
 
The backward farmer carry creates significant demands on trunk and hip stability and improves the ability to maintain strong posture, along with training grip strength and stamina—by walking backward, the challenge to the trunk, hips and legs is changed somewhat.
 
 
Programming
 
3-4 sets of 50-100 meters is sufficient. It can be done as a standalone exercise, or combined in conditioning circuits.




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