Forearms · Isolation movement
Kettlebell Farmer's Carry
A isolation exercise that targets the forearms with secondary work in traps. Performed with kettlebells.
Primary muscle
Forearms
Secondary muscles
Traps
Equipment
Machine
Difficulty
Beginner
How to perform the Kettlebell Farmer's Carry
- Set a kettlebell on each side and hinge down to grip both handles firmly.
- Stand tall by driving through the legs, letting the kettlebells hang at your sides.
- The kettlebell mass sits below the handle and can swing, so the grip and core work harder to keep it still.
- Brace the core and pull the shoulders down and back to resist rounding forward.
- Walk with short, controlled steps for the prescribed distance, keeping the bells from swaying.
- Set the kettlebells down with a controlled hinge once the carry is finished.
Suggested working range: 20–40 reps. Default progression: double progression.
Common mistakes
- •Letting the kettlebells swing so they pull you off your line.
- •Rounding the shoulders forward under the hanging bells.
- •Taking long, uncontrolled strides that let the load sway.
- •Dropping the bells at the finish instead of setting them down with a hinge.
Variations & alternatives
Swap in a related movement if equipment, recovery, or progression demands it.
Use this exercise in a program
The Kettlebell Farmer's Carry fits naturally into hypertrophy and strength splits that prioritize forearms volume.
Browse training programs →Track your sets and reps automatically with MuscleBuddy
Free workout logging, auto-progression, and a coaching layer that adapts to your real data.
Create your free account