Farmer CarryGrip & Posture That Last

Symmetric loads to bulletproof your gait for bucket and sandbag segments.

Duration60 or 120 minutes
Fitness LevelAll Abilities

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Farmer Carry ProgressionSimple, Brutal, Effective

This progression turns basic carries into race-day tools. Learn how to pace, place the bells, and manage breathing so your grip lasts through bucket and sandbag sections. Clear scaling keeps beginners safe and challenges advanced athletes.

Meet our Fitness& Gym Trainers

Fully dedicated & skilled trainers.

Ivana

Conditioning & Skills Lead

MARIO

Head OCR & Strength

What weightsshould I start with?

Choose loads you can carry unbroken for 100–150 m while keeping tall posture and steady nasal breathing. If the bells start to pull your shoulders forward or you lose control on uneven ground, drop 2–4 kg per hand and retest. Progress by adding distance first, then weight.

How do I protectmy back during carries?

Maintain a neutral spine with ribs down, brace lightly (360°), and keep shoulders packed—think “armpits to pockets.” Use short, quick steps and keep your eyes forward; avoid leaning back or shrugging the bells, which loads the low back. If fatigue creeps in, set down, reset posture, and continue.

Can I do farmer carriesif my grip is weak?

Yes—scale distance, weight, and rest so you finish sets with clean posture. Add simple grip builders like dead hangs, towel or farmer holds (20–40 s) between rounds to increase capacity without over-fatiguing the forearms. Over time, extend carries before increasing load.

Are you interested?Sign up for this class

It’s very easy to sign up for a class on the Fittlife app or on our website by filling in the form below.
Don’t worry if you’re new to classes and let the trainer know when you arrive. Our trainers will help you to get started so you can start at your own pace.