Pick heavy things up and put them down. That is the essence of strength training, and yet the benefits from a physical, mental, emotional, and even spiritual standpoint are priceless. Among the thousands of exercises you can do, the Offset Farmer’s Carry stands out for its simplicity and effectiveness. It builds tremendous functional core and grip strength while challenging your balance and coordination.
Here’s how to perform the Offset Farmer’s Carry:
Set Up: Start in a standing position with a relatively heavy kettlebell on the floor at your right side.
Movement: Hinge your hips backward while bending your knees to get into a good position to pick up the kettlebell. Deadlift the kettlebell and hold it at your right side. Start walking forward at a slow to moderate pace, keeping your torso tall. Avoid resting the kettlebell on your leg while walking. Walk for the required amount of time or distance. When complete, hinge your hips backward and bend your knees to return the kettlebell to the floor.
The Offset Farmer’s Carry develops core stability, balance, and coordination as your body must counterbalance the uneven weight distribution.
The Offset Farmer’s Carry is a killer grip exercise due to the sustained hold of the kettlebell.
This exercise is also a great way to build muscular endurance across the body, including the shoulders, arms, back, and legs, making it an ideal finisher at the end of your workout.
When starting out, choose a resistance that feels moderately heavy and gradually work to increase the amount of time or distance you carry the kettlebell. By integrating this exercise into your movement practice, you’re not just lifting weight – you are elevating your physical capacity to another level.
