The Farmers Carry is a functional compound movement that involves isometric Muscle Contractions of the upper body with the added perturbation from walking. Consequently this exercise is good for developing stability of the Vertebral Column through Core control.
Given the total-body nature of the Farmers Carry, the following lists muscles that are particularly emphasised:
Trapezius (particularly Upper fibres)
Starting Position:
Patient stands tall, maintaining the most optimal/ symmetrical posture possible by consciously engaging the involved muscles described above
Weight is graped with both hands in the form of Dumbbells or a Trap Bar
The Farmers Carry is then performed by walking without compromising optimal posture.
Longitudinal Carry - the Farmers Carry is typically performed with the use of dumbbells or the Trap Bar, in the case of the latter the bar can also be held longitudinally.
Suitcase Carry - the unilateral version of the Farmers Carry
Zercher Carry - a Barbell is carried in the fold of both elbows
“Zig-Zag” variation - patient walks in a zig-zag rather than a straight line to emphasise anti-rotation
The following exercises may be used as a regression if Farmers Carries exceed the capacity of the patient:
Side Plank - partial bodyweight isometric anti-lateral flexion exercise
Banded Russian Holds - isometric low resistance anti-rotation exercise
Bird-Dog - bodyweight isotonic exercise that emphasises Posterior Sling / Core
Pallof Press - low load horizontal push exercise that emphasises anti-rotation of Core
Inverted Rows - rudimentary isotonic horizontal pull exercise that utilises bodyweight
Seated Row - rudimentary weighted isotonic horizontal pull movement
The following exercises may serve as a progression to Farmers Carries once proficiency is achieved:
Suitcase Carry - unilateral farmers carry which emphasises crossbody functional patterns
Rope Climb - pull-up variation with entire load bestowed on alternating arm
Bird-Dog Row - One Arm Row variation that emphasises Posterior Sling