Single-Arm Kettlebell Farmer's Carry

Obliques, Traps, ForearmsKettlebell

The single-arm kettlebell carry strengthens the forearms, traps, and core while building resistance to lateral side bending.

How to do it

1Place the kettlebell next to your foot, grab the handle, and stand up using your legs.

2Pull your shoulders down and stand tall, resisting any lean toward the weight.

3Walk at a smooth, deliberate pace while keeping your core tight.

4Keep your shoulders and hips level with the floor throughout.

5Walk the set distance, safely set the kettlebell down, and switch sides.

Common mistakes

Leaning toward the kettlebell or overcompensating to the opposite side, straining the lower back.

Swinging the kettlebell and letting it bump against your hip, throwing off balance.

Shrugging the loaded shoulder toward your ear, causing excessive neck tension.

Breathing

Breathe steadily and rhythmically with your steps without holding your breath.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.