Zirv Fitness
Strength exercise

Kettlebell Farmer Carry (Single Arm)

How to do it

  1. Stand next to a single kettlebell and hinge down to grip the handle firmly with one hand.
  2. Stand up tall, letting the kettlebell hang at arm's length on one side while the free arm swings naturally.
  3. Brace the core against the uneven load and walk forward at a brisk, steady pace.
  4. Keep the shoulders level and resist leaning toward the loaded side as the forearm grip works to hold the kettlebell steady.
  5. Breathe in a steady rhythm and switch the kettlebell to the opposite hand at the halfway point or turnaround.
  6. Set the kettlebell down under control rather than swinging it down at the finish.

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