Summary
This video from Jeff Cavalier (AthleanX) focuses on the farmers carry as a highly versatile and underutilized core exercise. The key advancement discussed is using asymmetric loading — carrying two different weights — to dramatically increase the challenge to the core and mimic real-world athletic demands. Jeff presents two variations of asymmetric loading and a workout structure built around the movement.
Key Points
- The farmers carry trains multiple qualities simultaneously: core stability, grip strength, forearm strength, posture, endurance, and conditioning.
- Most people perform farmers carries with equal weight in both hands — switching to asymmetric loading (different weights on each side) significantly increases the core demand.
- In the demo, Jeff uses a 100 lb dumbbell in one hand and a 60 lb dumbbell in the other, forcing the core to resist lateral pull and keep the shoulders level.
- The exercise reflects a key AthleanX principle: “If you want to look like an athlete, you have to train like an athlete” — in sport and daily life, asymmetric loading is the norm, not equal loading.
- A second variation involves vertical asymmetric loading — carrying one dumbbell at hip level and the other raised overhead, adding a different plane of challenge.
- The farmers carry can be structured as a full workout by placing two exercise stations at opposite ends of the walking path, performing an exercise at each end between carries.
- Jeff emphasizes that these types of functional, multi-dimensional movements have strong carryover to appearance, performance, and overall physical health.
Exercise Details
Asymmetric Farmers Carry (Horizontal)
- Target muscles: core (anti-lateral flexion), forearms, grip, upper back, traps
- Proper form cues:
- Pull shoulders back and squeeze them together before picking up the dumbbells
- Keep shoulders level throughout the walk — do not allow the heavier side to pull you into a lean
- Maintain upright posture for the full duration
- Common mistakes to avoid:
- Using equal weights (removes the asymmetric core challenge)
- Allowing the heavier dumbbell to tilt the torso laterally
- Loading example: 100 lb + 60 lb dumbbells (scale weight to your level)
Asymmetric Farmers Carry (Vertical)
- Target muscles: Core (anti-rotation and overhead stability), shoulders, grip
- Proper form cues:
- One dumbbell is held at the hip/side, the other is pressed overhead
- Walk with control while maintaining a vertical torso
- Common mistakes to avoid:
- Using too heavy a weight overhead before building sufficient stability
- Sets/reps: No specific sets/reps prescribed — distance-based; can be integrated into a circuit