Video Coming Soon
We're working on adding video demonstrations for this exercise.
Kettlebell Farmer's March
Loaded carry variation with marching that targets core, grip, and legs to build stability and conditioning; commonly scaled by weight or duration.
About Exercise
Equipment
Kettlebell
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Forearms, Obliques
Secondary Muscles
Shoulders, Quads, Hamstrings, Calves
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapForearms
9/10Flexors
Obliques
8/10External Obliques, Internal Obliques
Abs
7/10Rectus Abdominis, Transverse Abdominis
Lower Back
7/10Erector Spinae
Glutes
6/10Glute Max
Traps
6/10Upper Traps
Shoulders
5/10Anterior Delts
Quads
4/10Rectus Femoris
Hamstrings
4/10Biceps Femoris
Calves
3/10Gastrocnemius
Programming
Typical Rep Range
20-40 reps
Rest Between Sets
60-120 seconds
How to Perform
Stand with feet hip-width apart, kettlebells on floor outside each foot. Hinge at hips to grip handles firmly, then stand tall with shoulders back and core braced.
- Lift kettlebells by extending hips and knees, keeping neutral spine.
- Position kettlebells at sides, arms straight.
- Drive one knee to hip height while balancing on standing leg.
- Keep torso upright and hips level.
- Lower foot toe-to-heel, then alternate with other leg.
- Continue marching for prescribed time or distance.
- Lower kettlebells to floor by hinging at hips.
Coaching Tips
Form Cues
- Core tight
- Shoulders down
- Hips square
- Grip firm
- Balance steady
- Eyes forward
Breathing
Inhale during knee lift preparation, exhale as you stabilize and march; brace core continuously.
Tempo
2-0-2
Range of Motion
Knee lifts to hip height with 90-degree hip and knee flexion; maintain full upright posture without leaning or twisting.
Safety
Safety Notes
- Start with light weight to master form
- Avoid if acute back pain present
- Warm up shoulders and hips
- Stop if grip fails
- Use non-slip surface
- Consult doctor for joint issues
Spotting
No spotter needed; use safeties or lighter loads if fatigued.
Common Mistakes
- Leaning to one side
- Rounding back
- Swinging weights
- Hip hiking
- Quick uncontrolled steps
- Loose grip
When to Avoid
- Acute lower back pain
- Shoulder instability
- Poor grip strength
- Recent hernia
Flexibility Needed
- Adequate hip flexion
- Shoulder mobility for carry
Build Up First
- Master basic farmer's carry
- Hip hinge proficiency
- Core bracing competency
Also known as
Kettlebell Farmer's Carry March, KB Farmer's March, Farmer's March with Kettlebells
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Kettlebell Goblet March
Kettlebell
Abs
Kettlebell Overhead March
Kettlebell
Abs
Kettlebell Farmer's Carry
Kettlebell
Forearms
Kettlebell V-Up
Kettlebell
Abs
Kettlebell Chop
Kettlebell
Obliques
Kettlebell Single-Arm Farmer's Walk
Kettlebell
Forearms
Kettlebell Sit-Up
Kettlebell
Abs
Kettlebell Dead Bug
Kettlebell
Abs
Kettlebell Slasher
Kettlebell
Obliques
Kettlebell Wood Chop
Kettlebell
Obliques
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
