Exercise Library
Carrycompound

FARMER'S CARRY

Spartan Standard — 300WOD helmet mark

Walk with heavy loads in each hand. Develops grip strength, core stability, and total body conditioning.

OFFICIAL 300WOD TUTORIAL

300WOD helmet mark

Official 300WOD Tutorial

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HOW TO PERFORM

  1. 1

    Pick up the weights with a neutral grip.

  2. 2

    Stand tall — shoulders back, core braced.

  3. 3

    Walk for the prescribed distance or time.

  4. 4

    Maintain an upright posture throughout — no leaning.

THE STANDARD

Upright posture maintained throughout. Controlled walk — no rushing. Weights must not touch the floor until the prescribed distance is complete.

COACHING CUES

Stand tallCore bracedShoulders back

COMMON MISTAKES

  • Leaning to one side — maintain symmetry.

  • Shoulders rounding forward — keep them back.

  • Short choppy steps — walk with purpose.

SCALING / SUBSTITUTIONS

  • Reduce the load.

  • Reduce the distance.

  • Suitcase carry (one hand) to address asymmetries.

300WOD APPLICATION

The farmer's carry appears at Hoplite Standard and above as a conditioning and grip strength movement.

RELATED EXERCISES

Deadlift
Hinge
Kettlebell Swing
Hinge

MOVEMENT DETAILS

Movement Category
Carry
Movement Type
compound
Equipment
DumbbellKettlebellBarbell
Primary Muscles
ForearmsTrapezius
Secondary Muscles
Abs / CoreGlutesQuadriceps
Standards
Foundation
Hoplite
Elite
Spartan
All Exercises