Farmer's Carry
Why Farmer's Carries Are Essential for Hikers
Farmer's carries are one of the most hiking-specific exercises you can do. They directly prepare your body for the demands of carrying a loaded backpack while developing:
- Core stabilization under load
- Leg strength for sustained carrying
- Postural endurance for long trail days
- Real-world strength that translates immediately to backpacking
The connection: Training with heavier weights in controlled farmer's carries makes your actual backpack feel lighter and more manageable on the trail.
Equipment & Setup
What you need:
- Any accessible weight: dumbbells, kettlebells, water jugs, or even loaded bags
- Start light and progress gradually
- Space to walk
Movement Technique & Body Positioning
Core fundamentals:
- Maintain all the postural cues we've established:
- Glutes engaged
- Feet properly positioned
- Core activated and stable
- Avoid: Leaning to one side or letting your posture collapse under the weight
Shoulder positioning (crucial for comfort and safety):
- Keep shoulders in an externally rotated, stable position
- Don't let shoulders slump forward
- Allow shoulder blades to sink down naturally
- Relax your traps - avoid hiking your shoulders up toward your ears
- This proper shoulder positioning makes a huge difference in carry comfort and prevents strain
Variations & Progression
Single-Arm Carries (Unilateral)
Start here
Begin with single-arm carries using lighter weight
Core challenge
Your core must resist the uneven loading
Switch sides
Do equal time/distance on both sides
Real-world application
Mimics carrying gear or water on one side
Two-Handed Carries (Bilateral)
Progress to this
Use as you move to heavier weights
Even loading
More stable but still challenges your entire system
Programming & Placement
Versatile timing: Farmer's carries can fit anywhere in your workout, but they're particularly effective during the activation phase:
Warm-up integration
Start with lighter weights as part of your movement preparation
Progressive loading
Gradually increase weight as your body warms up
Functional preparation
Primes your body for the postural demands of other exercises
Key Technique Points
- Start light: Master the movement pattern before adding significant weight
- Maintain posture: Keep all your foundational movement cues active
- Core stability: Resist any side-bending or forward lean
- Shoulder health: External rotation and relaxed traps are essential
- Progressive overload: Gradually increase weight, distance, or time
Trail Applications
Direct carryover to hiking:
Backpack comfort
Stronger carrying capacity makes your pack feel lighter
Endurance
Builds the postural endurance needed for long trail days
Core stability
Develops the deep stability needed on uneven terrain with a loaded pack
Confidence
Knowing you can carry weight comfortably builds confidence for bigger adventures
Programming Suggestions
Frequency
2-3 times per week as part of your strength routine
Distance/Time
Start with 20-30 steps or 30-45 seconds, progress to longer carries
Weight progression
Increase gradually - your grip and posture should never compromise
Key Takeaways
Hiking-specific strength
This directly translates to backpacking performance
Full-body integration
Works core, legs, grip, and postural muscles simultaneously
Progressive preparation
Builds the foundation for comfortable load-carrying on the trail
Shoulder health matters
Proper shoulder positioning prevents strain and builds endurance
Versatile exercise
Can be used for warm-up, strength building, or conditioning
Remember: Every step you take with a farmer's carry is preparing your body for confident, comfortable movement with a loaded backpack on the trail. This isn't just strength training - it's adventure preparation.