Loaded Carries (Farmer's Walks)

What is Loaded Carries (Farmer's Walks)?

Walking while carrying heavy objects, championed by strength coach Dan John as the single most effective exercise for expanding athletic qualities. Trains grip, core, gait, posture, and work capacity simultaneously. Dan John considers the deadlift, overhead press, and farmer's carry the three most important movements. Target: bodyweight total load (half in each hand). Variations include suitcase carry (one hand), rack carry, and overhead carry.

Is there evidence for it?

How do you do Loaded Carries (Farmer's Walks)?

1. 1.Start with farmer's walks: pick up a heavy dumbbell or kettlebell in each hand (start with 25-30% bodyweight per hand), stand tall with shoulders packed, and walk 30-40 meters with controlled steps
2. 2.Maintain strict posture: chest up, shoulders back and down, core braced, even stride — do not lean to one side or let the weights pull you forward
3. 3.Perform 4-6 sets of 30-40 meter walks with 60-90 seconds rest between sets; progressively increase weight toward 50% bodyweight per hand
4. 4.Add variations: suitcase carry (one heavy weight in one hand, 3 sets each side for anti-lateral-flexion core work), rack carry (kettlebell in front rack position), overhead carry (one arm locked out overhead)
5. 5.Program daily with different variations: heavy farmer's walks on lower body days, lighter goblet/rack carries as warm-ups on upper body days; aim for 5 minutes total carry time per session

How long does it take?

10-15 minutes, 3-5 times per week.

Is it hard to start?

beginner_to_intermediate.

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