Farmer Carry
Grip and a braced trunk under a load that is genuinely heavy
How to do it well
These are the cues the app shows on the exercise card, written for the moment you are standing in front of the bar.
- Stand tall
- Do not let the shoulders round
How Train Smart prescribes it
The sets and reps below are the authored starting point. The actual weight you see is calculated from your own last top set and the week you are in within your four-week block.
| Program | Session | Sets × reps | Load |
|---|---|---|---|
| Rugby Union | Power & Contact | 3 × 40m | Heavy |
| Cricket | Speed & Strength | 3 × 40m | Heavy |
| MMA | Grip, Pull + Trunk | 3 × 40m | Heavy |
| General Fitness | Full Body B | 3 × 40m | Heavy |
What it trains, and who trains it
- Muscles worked
- Hamstrings · Glutes · Back
- Region
- Full body
- Prescribed in
- rugby union · cricket · MMA · general fitness · bodybuilding
If you cannot do this one
Rack taken, kit missing, or it does not suit you. These are the swaps the app offers, matched by movement pattern and body region — each with the reason it is a fair substitute.
| Alternative | Why it works as a swap |
|---|---|
| Plank | Anti-extension trunk stability |
| Long-Lever Plank | Hands further forward — overload anti-extension |
| Plank Drops (rotating side to side) | Plank with hip drops to each side — anti-rotation under fatigue |
| Banded Dead Bug | Dead bug with band tension overhead — loaded anti-extension |
| Split-Stance Pallof Press | Split-stance cable Pallof — anti-rotation in a sport posture |
| Copenhagen Plank | Unilateral: groin + adductor armour — soccer, AFL, hockey |
This exercise, in a program that knows why it is there
Train Smart puts this movement in the right session, at the right point in your block, at a weight calculated for you — and swaps it automatically if you do not have the kit.
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