Farmer's Carry Workout Dumbbells & Kettlebells - part 2

This farmer’s carry exercise is better than crunches! If you want to tighten your ABS and core, our part 2 video is a must watch. Below is a total body workout with farmer’s carry using either dumbbells or kettlebells. This is a great finisher to your workout or use it as a workout in itself. Farmer’s carry targets core, ABS, legs, glutes, arms, grip strength and well, total body really. Click here for the part 1 video details.

To all the Moms out there, imagine carrying your screaming toddler in a farmer’s carry while throwing a fit in the Walmart parking lot. I have been there!

We incorporate farmer’s walk in our Boot Camp and Stroller classes at Fit4Females because this onw exercise activates nearly every muscle group in your body.

Farmer’s Carry Workout | Dumbbells or Kettlebells – part 2

Move #1: Two Arm Carry Both Directions

Start with two arm carry one direction, set a marker and pick a distance that feels challenging
Chest up, shoulders back and down and really press your feet into the floor *stay tall
Squeeze the glutes and entire core
Travel there and back then move to single arm carry

Move #2: Single Arm Farmer’s Carry – right side

From the double arm carry, squat down to unload one of the dumbbells or kettlebells and do a right hand single arm carry there and back
Opposite hand to your ear will help you stand upright
Chest up, shoulders back and down and really press your feet into the floor
Squeeze the glutes and entire core
Once there and back switch arms

Move #3: Single Arm Farmer’s Carry – left side

Repeat a walk there and back holding dumbbells or kettlebells with left hand
Opposite hand to your ear will help you stand upright
Chest up, shoulders back and down and really press your feet into the floor
Squeeze the glutes and entire core
Once there and back, squat down to pick up the original dumbbell or kettlebell in your right hand and return back to the start

Move #4: Finisher Two Arm Carry Return to start

Once you have returned to the start, rest 1-2 minutes and repeat for 4-6 rounds

Farmer’s Carry Tips

Choose either single arm or both hands gripping the kettlebell or dumbbell
Walk the dumbbell or kettlebell with chest up, shoulders back and down and core tight
Try to go as heavy as you can: I find my grip strength gives up before my body