Farmers Carries & Variations In Hand Holds

The farmers carry (either single arm or bilateral dumbbell or kettlebell load carry by the side) is a great exercise for building up general strength and conditioning in the body.  One can start with a light weight and look to perform walking sets for distance or time with either a asymmetrical or symmetrical load.  I would often look to incorporate both as it places different demands on the body regarding balance and control.  As one progresses with their grip strength and carrying abilities, we may look to vary the grip holds to vary the physical demand on the body regarding balancing and holding the loads.   Usually my goal will be to get a client to build up to being able to handle 50% of their bodyweight in holds with an aim to perform time focused sets i.e. 30 seconds on, 30-90 second rest breaks and to repeat for sets.

This article was written by osteopath Heath Williams of Principle Four Osteopathy.  Principle Four Osteopathy is one of Melbourne City CBD leading osteopathy clinics. We are located on Level 4 of 178 Collins St (within Pleasance House) alongside Optimal Health Exercise Physiology.  We have a fully equipped strength and conditioning exercise rehab space with osteopathic consult rooms.  Our team of osteopaths have an interest in manual therapy, strength and conditioning, exercise rehabilitation and ergonomics.  Read more about our team here.  Book an appointment online here or call us on 0396709290 to arrange an appointment.

Screenshot 3 Farmers Carries &Amp; Variation In Hand Holds












Getting to Principle Four Osteopathy – 4/178 Collins St Melbourne CBD

Trams – Trams run straight out the front of us, with the closest stop at Swantston st and Collins St.  

Trains – We are a short 5 minute walk from Flinders St Station, Parliament and Melbourne Central train station.

Parking – off street parking is available on Little Collins St, Russell St and in the many parking businesses (Wilsons parking) nearby.