Farmer’s Carry Guide: Distances, Muscles Worked, and Form

Farmer’s & suitcase carry guide: form, distances, and muscles worked. Build core, grip, posture, and spine-safe strength with simple walk-based lifts.

Author

Dr. Charles Annunziata DC, CFMP

Listen to this article:

If you want a simple plan that builds core strength, grip strength, and better posture, carries are the move. Let me walk you through them like we are in the kitchen, coffee in hand. We will use one running example. Maya is our stand-in. She trains twice per week and has access to dumbbells.

What are farmer’s and suitcase carries

The farmer’s carry is a walk with a weight in each hand. Think two heavy grocery bags at your sides. The suitcase carry is a walk with one weight in one hand. It feels like pulling a suitcase through an airport, and your obliques work to keep you from tilting.

How to do a farmer’s carry

Maya grabs two dumbbells that feel heavy but controllable. She stands tall, ribs stacked over hips, and locks her eyes on a spot straight ahead. She squeezes the handles, pulls her shoulders slightly back, and walks with smooth, even steps. No stomping. No shrugging. When her grip starts to fade near the end, she parks the weights safely on the floor.

How to do a suitcase carry

Maya picks up one dumbbell in her right hand. She braces her core like she is about to be lightly poked in the side. She does not lean. She thinks zipper up through her spine and walks the same smooth, even steps. Then she switches hands for equal distance.

Distances and goals

Use distance to match your goal. This keeps the session focused and efficient.

‍

For Maya, that looks like 3 to 5 trips at the target distance. Rest just enough to keep form crisp. Two or three sessions per week is plenty for progress.

Muscles worked and why it matters

Farmer’s carry muscles worked: forearms, grip, shoulders, traps, core, glutes, and legs. That is a total body hit that also improves posture.

Suitcase carry benefits: strong obliques, deep core stabilizers, grip, and shoulder stability. It also evens out side to side imbalances because each side has to work alone.

Think of carries as moving planks. You brace like a plank, but you get the extra win of walking, breathing, and coordinating your whole body.

Common mistakes and quick fixes

‍

Quick answers you might be thinking about

How heavy should I go? If Maya can hold a weight for 30 to 40 seconds with solid form, it is about right for the 65 to 100 foot range. If she needs 60 to 90 seconds of holding time, that fits 150 to 300 feet.

Can this help back pain? Yes. Carries build core stability and the posterior

Course Overview

Key Take Aways

Learn the difference between farmer’s and suitcase carries and how to perform each with tall posture, bracing, and smooth steps
Match distance and load to your goal: 65–100 ft heavy for strength/grip; 150–300 ft moderate for core endurance
Know the muscles worked—forearms, traps, shoulders, core/obliques, glutes, legs—and how carries boost posture and symmetry
Avoid common mistakes (slouching, overloading, choppy steps, not bracing) with simple cues and quick fixes
Use a simple plan—3–5 trips, 2–3 sessions/week—and understand how carries can reduce back stress by building core and posterior-chain stability

Up Coming Live Events

In-Person

Spine 2.0: Breakthrough Treatments in Low Back Pain Treatment - 10 Live Event

Learn breakthrough diagnostic and treatment methods in low back pain care—including adjustive techniques, soft tissue therapy, exercise protocols, and nutrition strategies.