The Farmer Carry - why do we this?
Exercise Focus - The Farmer Carry
Summer is in full tilt (yes it’s almost over…noooo!). But it means we all should be getting outside more and doing the activities we love like hiking, biking, walking, and dare I say gardening? All the hard work you put in with us at Energy Fitness (and on your own) is going to pay off now as you approach these activities and more. This after all… is why we train.
One of the most complete AND approachable strength training exercises you can do is called a “Farmer Carry”. It’s simply carrying a heavy load over a certain distance for a period of time. We often perform daily tasks like this but we don’t often recognize it (i.e. carrying groceries, home improvement, lifting a heavy suitcase, gardening, etc…)
The Farmer Carry has been used all over by power lifters and trainers for a long time, but recently it’s been popularized and incorporated more and more into the mainstream training routine.
So… Why do we do it?
Jump down to see the list….
This type of heavy load training has been hyped as correlation for improved longevity and health. Is the hype real?
Of course only time will tell for any of us, but the truth lies somewhere between how you feel after each training session and how you feel when your take extended time off. I believe in these kind of strength training benefits and many studies back it up. But don’t take just my word for it, read the short answers below and what experts say how it helps.
1. Improved Grip Strength:
Improved grip strength is increasingly recognized as a surprising yet reliable indicator of overall fitness and long-term health, with research showing that individuals who age well tend to maintain stronger grips than their peers. This may reflect a lifetime of physical activity involving the hands and upper body—whether through work or recreation—and continued grip strength into older age suggests ongoing movement and engagement in strength-based activities.
Anybody want to arm wrestle? :-)
From the Guardian 2023 - Cleveland Clinic
2. Better Core Strength:
Carrying heavy loads at your side requires your abdominal and lower back muscles—such as the erectors, psoas, obliques, and abs—to work hard to maintain balance as you move. The slow front-to-back and side-to-side motions challenge these muscle groups, providing an excellent way to train and strengthen your core.
3. Improve Bone Density:
As we age, bone density decreases (*Osteopenia), increasing the risk of osteoporosis and fractures, but engaging in regular weight-bearing and resistance exercises, particularly vertical load-bearing activities like farmer carries, can significantly improve bone health. This exercise promotes bone density by applying vertical stress to the axial skeleton, stimulating bone remodeling and strengthening as we walk or stand, making it especially beneficial for older adults.
So, keep up with your strength training! Lifting heavy is good for your bones and your cardiovascular system (with correct form)!
4. Improved Shoulder strength:
The focus needed to hold heavy weight by your side as you walk is an intense isometric flexion for your shoulder muscles. Thus the resulting stabilizing effect through the shoulder joint during the motion stimulates and strengthens the soft tissues in and around the shoulders and trapezius.
Granted your shoulder muscles still need extension and flexion in all their capable ranges to help with certain functional movements and your trainer will show you how to perform these as well.
For more shoulder exercises… click here
Better Balance and Mobility:
Farmer carries improve muscular strength and stability in your core, your legs and almost all of you joints in your body - especially the hips, knees, and ankles - which enhances balance and coordination, further reducing the risk of falls and related injuries. The exercise also promotes good posture and core stability, supporting skeletal health and overall mobility.
Conclusion:
Incorporating farmer carries into a safe, guided exercise routine can be an effective strategy for anyone (especially older adults) to maintain or improve bone density and overall functional health - in general, maximizing our potential health and reducing our risk for injury and physical decline. And you know what I always say…motion is lotion. The more we move the better we feel.