KB Farmer Carry

CarryKB

The kettlebell version of the farmer carry. The offset handle and bell shape make grip slightly different from dumbbells — a StrongFirst staple and an easy entry point for beginners into loaded carries.

Demo: StrongFirst

Sets

4

Reps

20-30m

Rest

1:30

Contraindications

None significant at moderate loads; watch grip fatigue with thick kettlebell handles.

Setup

Deadlift two kettlebells from the floor to a standing position, one in each hand, arms fully extended at the sides.

Execution

  1. 1Stand tall, kettlebells hanging naturally at the sides
  2. 2Brace the core before the first step
  3. 3Walk with short, deliberate steps
  4. 4Keep the bells still against the outside of the legs
  5. 5Lower under control at the end of the set — don't drop

Key cues

  • Pack the shoulders down and back
  • Chin level, eyes forward
  • Grip firm but not maximal — save the forearms
  • Walk like you have a purpose
  • Breathe steadily through the nose

Common faults

  • Shrugging shoulders toward the ears
  • Letting the kettlebells swing forward and back
  • Rounding the upper back under load
  • Taking overly long strides
  • Holding breath the entire carry

Tweaks

  • Vary bell size between hands for an offset challenge
  • Add distance for conditioning, add load for strength
  • Combine with a suitcase carry finish once grip fatigues

Progressions

DB Farmer Carry (Heavy, Short Distance)KB Suitcase Carry (One-Arm)

Muscles

Primary: Forearms, Trapezius, Core

Secondary: Glutes, Quadriceps, Erector Spinae

Notes

STRENGTH/general carry: moderate-heavy KB load, moderate distance (20-30m). Entry-level carry for lifters new to the pattern.

Sources

Attribution: StrongFirst