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Kettlebell Single-Arm Farmer's Walk
A unilateral loaded carry with a kettlebell that targets grip, core stabilizers, and full-body muscles to build functional strength, balance, and conditioning; scaled by distance or time.
About Exercise
Equipment
Kettlebell
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Forearms, Obliques, Abs
Secondary Muscles
Quads, Hamstrings, Calves
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Large
Noise Level
Low
Muscle Breakdown
View Muscle MapForearms
10/10Flexors
Obliques
9/10External Obliques, Internal Obliques
Abs
8/10Rectus Abdominis
Lower Back
7/10Erector Spinae
Traps
6/10Upper Traps
Glutes
6/10Glute Medius
Quads
5/10Hamstrings
5/10Calves
4/10Programming
Typical Rep Range
20-50 reps
Rest Between Sets
60-120 seconds • Longer if building endurance
How to Perform
Place a kettlebell on the ground next to one foot with feet hip-width apart. Hinge at hips, bend knees, and grip the handle with a neutral palm facing body.
- Engage core and lift kettlebell like a deadlift, standing tall with shoulders back.
- Hold kettlebell at side without resting on leg, brace core to stay upright.
- Walk forward with small, controlled steps, keeping shoulders and hips level.
- Maintain neutral spine and gaze forward, resisting any lean or tilt.
- Cover desired distance or time, then lower kettlebell to ground.
- Switch sides and repeat for equal duration or distance.
Coaching Tips
Form Cues
- Brace core like a plank
- Shoulders back and down
- Hips and shoulders level
- Grip firm but relaxed
- Small controlled steps
- Stay tall, no lean
Breathing
Breathe continuously with short, steady breaths while keeping core braced throughout the walk.
Tempo
1-0-1
Range of Motion
Walk 20-50 meters or 30-60 seconds per side with full upright posture and no lateral lean.
Safety
Safety Notes
- Start with light weight to master form
- Avoid if acute lower back pain exists
- Warm up grip and core before sets
- Stop if grip fails to prevent drop
- Use stable footwear for traction
- Ensure clear path to avoid tripping
Spotting
Spotting not typically needed; partner can assist with weight lift and monitor form from behind.
Common Mistakes
- Leaning toward or away from the weight
- Shrugging shoulder up
- Letting kettlebell touch leg
- Large strides causing imbalance
- Poor posture with rounded back
When to Avoid
- Acute lower back injury
- Shoulder instability
- Grip limitations or hand injuries
- Balance disorders
- Recent hip surgery
Flexibility Needed
- Adequate ankle dorsiflexion for walking
- Shoulder mobility to hold upright
- Hip hinge competency
Build Up First
- Master basic deadlift form
- Core bracing proficiency
- Familiarity with loaded carries
Also known as
Suitcase Carry, Single-Arm Suitcase Walk, One-Handed Farmer's Carry
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