Move · Videos · Technique · 8 min

Farmer's Carry and Suitcase Carry Technique

Farmer's Carry and Suitcase Carry Technique — video by Emergen Performance Play · 7:36

Video by Emergen Performance on YouTube · Open on YouTube

A trainer shows how to pick up and carry a weight on one side (suitcase carry) and both sides (farmer's carry), common mistakes, and when to choose each: suitcase for the side of the trunk, farmer's for overall strength.

  • 8 min
  • Beginner
  • Low impact (no jumping)
  • kettlebell, dumbbells
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Step by step 6

Tap a time to watch that step in the video.

  1. Set-up: feet shoulder-width beside the weight, core lightly braced, chin tucked, shoulder blades down. 1:12
  2. Grip with your palm first, then wrap the fingers, and lift with a hip hinge or a squat. 1:57
  3. Avoid wobbly lifts, knees caving in and leaning away; hold the weight about an inch from your thigh. 3:07
  4. Walk slowly, heel first, keeping your hips level. 4:09
  5. Farmer's carry: the same technique with an equal weight in each hand. 4:49
  6. Which to choose: suitcase carries for the side of the trunk, farmer's carries for overall strength. 5:09

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Grip with the palm first, then wrap the fingers, rather than holding with fingertips
  • Brace lightly, keep chin tucked and shoulder blades back and down, eyes forward
  • Walk slowly heel first without leaning away from the weight

What it works

Tap an area for more videos that work it.

Joints it uses 1 take load

  • Wrists & hands takes loadgripping a heavy weight in carries
  • Shoulders movesholding the weight, shoulder blades set
  • Upper back movesblades back and down, upright posture
  • Lower back moveship-hinge pickup, resisting side lean
  • Hips moveswalking with the weight, hip-hinge pickup
  • Knees movesslow walking with the weight
  • Ankles & feet movesslow walking, heel first

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Emergen Performance; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety