What do farmer carries work?

Nearly everything: grip, traps, core, posture. The simplest full-body exercise there is. Knowledge, not action: best answer ↗

How heavy should a farmer carry be?

Start with half your body weight total (a quarter per hand) and walk 20-30 meters.

20-40 meters per set, quality over distance. Stop when posture breaks, not when grip does.

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Deadlift two bells up.

One in each hand, lifted with a flat-back hinge. Never bent over.
Stand proud.

Shoulders back and down, ribs stacked, eyes ahead. The posture is the exercise.
- Crush the handles: grip is half the work
Walk short and quick.

Small fast steps in a straight line. No waddling, no leaning.
Breathe behind the brace.

Short breaths into a tight trunk. Never hold until dizzy.
Set down like you picked up.

Hinge, flat back, bells down quietly. Rest, turn, repeat.

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1Cast-iron kettlebell, 12-16 kg pickcommunity pick · start 12-16 kg (men) / 8-12 kg (women)amazon ↗
2Competition steel bell, fixed sizechallenger · same size at every weightamazon ↗

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Nearly everything: grip, traps, core, posture. The simplest full-body exercise there is. Knowledge, not action: best answer ↗
Start with half your body weight total (a quarter per hand) and walk 20-30 meters.
20-40 meters per set, quality over distance. Stop when posture breaks, not when grip does.