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Fitness

Strength Training for Yogis: Farmer’s Carries for Functional Strength

Getting stronger doesn't have to be complicated. Use farmer's carries to increase your strength and improve your yoga practice.

Stephanie Ring

Written by Stephanie Ring Last updated on Nov 22, 2021

As yogis, we cross-train to improve our yoga practice. When you incorporate farmer’s carries into your training, you’ll find inversions and overall body strength increase. Poses like crow and balancing in general will become more effortless.

We also train to create ease in our everyday life movements. A farmer’s carry is like carrying bags of groceries out to the car. The concept is exactly the same. Your new strength will make these tasks much easier.

When training the farmer’s carry, you will notice your grip strength is a limiting factor in how much weight you can carry. This is normal and something that will improve over time, especially if you train other movements, like kettlebell swings and pull ups.

Here are five points of performance for the farmer’s carry.

  • Start with your feet hip-distance apart, like you would set up for a deadlift.
  • Wrap your hand fully around the kettlebell or dumbbell, creating a cup with the palms.
  • Stand the weight up. Keep your core engaged, chest up, back flat, and shoulders depressed down.
  • As you begin to walk, keep the knees slightly bent and shuffle your feet, taking small steps.
  • Put the weight down as carefully as you picked it up.

Three Functional Farmer’s Carry Workouts

How do we incorporate farmer’s carries into our weekly yoga routine? Below are three workouts to do at the gym. They require minimal equipment and 12-45 minutes of your time, depending on which one you choose.

Warm Up:

  • 400 meter run
  • 10 burpees
  • 30 second handstand hold
  • 10 burpees
  • 400 meter run

Workout #1

Total time needed: about 45 minutes

  • 5×50 meter farmer’s carry with heavy kettlebells
  • The goal is to not drop the weight the whole set.

For time:

  • 30-20-10 kettlebell swings
  • 30-20-10 dumbbell push press
  • 400-200-100 meter run

How To Do It:

Start with 30 kettlebell swings, then 30 dumbbell push press, then 400 meter run. From there, 20 kettlebells swings, 20 push press, etc.

Suggested Weights:

For both kettlebell swings and dumbbell push press, choose a weight that feels manageable. Suggested weights are 25lb kettlebells and 15lb dumbbells

Workout #2

Total time needed: about 30 minutes

  • 100 meter weighted lunge walk step with dumbbells or kettlebells
  • Every 10 steps do 10 push ups

5 rounds for time:

  • 15 burpees
  • 400 meter run

Workout #3

Total time needed: about 20 minutes

3 rounds for time:

  • 25 ring row
  • 200 meter farmer’s carry (keep the weight light)
  • 50 squats

More Ways to Make Your Yoga Strong:

  • Strength Training for Yogis: Lift From the Floor to Move Well
  • Strength Training for Yogis: Push Ups for a Powerful Chaturanga
  • Strength Training for Yogis: Pull Ups for Upper Body Athleticism
  • New on Breaking Muscle Today

Teaser photo courtesy of CrossFit Impulse

Stephanie Ring

About Stephanie Ring

Creator of Endure Yoga, Stephanie is an athlete who loves yoga and understands the benefits of it as part of athletic training. Movement has always been an important part of her life, starting with ballet at age three and moving to competitive cheerleading at age sixteen. She started practicing yoga in college but it was years later when she started training for triathlons that her yoga practice was taken to the next level. Stephanie utilized yoga as cross-training and as a way to increase her overall performance, prevent injuries and improve recovery time. She completed more than a dozen races including two marathons, a century ride, and two half Ironmans.

Eventually, her love of endurance sports began to wane. It was then that her interest in gymnastics and CrossFit started to grow. When she was introduced to CrossFit in 2013, it wasn’t long before her training days out numbered the days on the yoga mat. It was around this time when she created WOD Recovery Yoga. A yoga practice designed to help athletes recover mentally and physically from training.

Beyond coaching, she is a student at heart. She loves learning new forms of movement to improve her performance and the performance of her athletes. She challenges herself daily to move past physical and mental barriers. She is a CrossFit Level 2 Coach coaching at Crossfit Marin and certified 500 Hour Yoga Teacher teaching at Yoga Flow SF.

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