Farmer Carry for BJJ
The farmer carry is a loaded walking exercise that builds total body strength, grip endurance, and core stability. Carrying heavy weights at your sides develops the postural strength and grip that carries over to every aspect of grappling. It is one of the simplest yet most effective exercises for BJJ athletes.
✓ Step-by-Step Instructions
- 1 Pick up heavy dumbbells or kettlebells from the floor with a flat back.
- 2 Stand tall with weights hanging at your sides.
- 3 Pack your shoulders down and back.
- 4 Brace your core as if about to be punched.
- 5 Walk forward with normal-length steps.
- 6 Maintain an upright posture without letting the weights pull you forward.
- 7 Continue for the prescribed distance or time.
💪 Muscles Worked
Primary Muscles
Secondary Muscles
🥊 BJJ Application
Builds the grip endurance for extended gi matches and the core stability needed to resist being off-balanced. The postural demands train the upright stance needed for defensive wrestling.
🔧 Equipment Needed
✗ Common Mistakes
- ⚠ Shrugging the shoulders up
- ⚠ Leaning to one side
- ⚠ Taking too-short steps
- ⚠ Not gripping the weights tight enough
🔄 Variations
- → Single-arm farmer carry
- → Trap bar carry
- → Overhead carry
- → Mixed carry
Track Your Farmer Carry Progress
Log your strength training sessions alongside your BJJ training. MatTime gives you a complete picture of your athletic development.
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Frequently Asked Questions
How does the Farmer Carry help my BJJ game? ▼
Builds the grip endurance for extended gi matches and the core stability needed to resist being off-balanced. The postural demands train the upright stance needed for defensive wrestling.
What equipment do I need for the Farmer Carry? ▼
You will need: dumbbells. Make sure all equipment is properly set up before beginning the exercise.
How difficult is the Farmer Carry? ▼
The Farmer Carry is rated 1 out of 5 in difficulty. This is a beginner-friendly exercise suitable for athletes at any training level. Focus on proper form before adding intensity.