Kettlebell Farmers Carry
The Kettlebell Farmers Carry primarily works the Erector Spinae, Trapezius (Middle), Trapezius (Upper), with secondary activation of the Gluteus Maximus, Rectus Femoris, Vastus Lateralis and stabilizer support from the Gluteus Medius, Rectus Abdominis, Transverse Abdominis. It is a kettlebell compound exercise at beginner difficulty.
Walk while holding kettlebells at your sides.
| Equipment | Kettlebell |
|---|---|
| Difficulty | Beginner |
| Type | Compound |
| Movement | Carry |
| Force | Static |
| Laterality | Bilateral |
| Primary | Erector Spinae, Trapezius (Middle), Trapezius (Upper) |
| Secondary | Gluteus Maximus, Rectus Femoris, Vastus Lateralis |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Erector Spinae (back)
- Primary Muscle Trapezius (Middle) (back)
- Primary Muscle Trapezius (Upper) (back)
Secondary Muscles
- Secondary Muscle Gluteus Maximus (glutes)
- Secondary Muscle Rectus Femoris (quadriceps)
- Secondary Muscle Vastus Lateralis (quadriceps)
Stabilizer Muscles
- Stabilizer Muscle Gluteus Medius (glutes)
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Transverse Abdominis (core)
Instructions
- Preparation: Grasp kettlebell by the handle with firm grip. Execution: Walk forward with controlled steps while maintaining upright posture. Keep shoulders level and core braced throughout movement. Comments: Maintain tension throughout the hold.
Alternative Exercises
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