Zirv Fitness
Strength exercise

Kettlebell Farmer Carry (Double)

How to do it

  1. Stand a kettlebell on each side of the body and hinge down to grip both handles with a firm overhand grip.
  2. Stand up tall by driving through the legs, keeping the shoulders back and the kettlebells hanging at arm's length.
  3. Brace the core and walk forward with a natural stride, letting the forearms carry the load evenly on both sides.
  4. Keep the chest lifted and the shoulders pulled down away from the ears throughout the walk.
  5. Breathe steadily and keep the grip locked tight around both handles for the full distance.
  6. Set both kettlebells down together under control at the finish rather than letting one drop first.

Muscles worked

Forearm FlexorsGroup of muscles on the inner forearm responsible for wrist flexion and grip strength. All Forearm Flexors exercises
CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises

Related Forearm Flexors exercises

Barbell Overhead Squat (Snatch Grip)Cable Row (Wide Grip)Clean Grip High PullFarmer's Walk (Heavy)Farmer's Walk (Thick Grip)Farmers Walk
Type
Strength
Equipment
Kettlebell
Primary muscles
Forearm Flexors, Core
Measured in
Reps and weight