Offset Farmers Carry
Primary
Functional
Secondary
Core, Obliques, Grip
Equipment
Dumbbell
Difficulty
Intermediate
Type
Carry
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For training your functional, the Offset Farmers Carry is a solid intermediate-level loaded carry movement in the functional category. Use for core stability and anti-lateral flexion training.
Everything You Need to Know About the Offset Farmers Carry
The Offset Farmers Carry is a intermediate difficulty exercise that targets your Obliques and Quadratus lumborum. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for core stability and anti-lateral flexion training. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate to advanced athletes seeking functional core work. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
What muscles does the Offset Farmers Carry work?
Primary
Secondary
Stabilizers
Step-by-step: Offset Farmers Carry
- 1
Hold a heavy weight in one hand at your side.
- 2
Stand tall and engage your core.
- 3
Walk forward while resisting lateral bending.
- 4
Keep shoulders level and squared.
- 5
Walk the prescribed distance with control.
- 6
Switch the weight to the other hand and repeat.
What are the best tips for the Offset Farmers Carry?
Fight to keep your body perfectly upright.
Do not lean away from the weighted side.
Keep shoulders down and back.
Use a challenging but manageable weight.
Mistakes to watch for on the Offset Farmers Carry
Leaning away from the loaded side.
Loading more weight than you can control on the Offset Farmers Carry forces compensatory movement patterns that bypass your Obliques. Drop the weight until you can perform every rep with clean form — your results will actually improve.
Hiking the shoulder on the weighted side.
Without proper shoulder positioning during the Offset Farmers Carry, your Obliques can't fully engage. Set your shoulder blades down and back before you start, and maintain that position throughout each rep.
Walking too fast and losing posture.
Rushing through the Offset Farmers Carry reduces the time your Obliques spends under tension — which is one of the main drivers of growth. Aim for a controlled 2-second lowering phase on every rep.
Not switching sides for balance.
Loaded carries like the Offset Farmers Carry require stability under load. This mistake compromises your position and limits how much your Obliques benefits from the exercise.
Who should do the Offset Farmers Carry?
Intermediate to advanced athletes seeking functional core work.
How to Program the Offset Farmers Carry
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 40 yards per side. Rest 60 seconds.
What are good alternatives to the Offset Farmers Carry?
Suitcase Carry (Functional)
Single-Arm Farmer's Carry
Farmer Carry (Heavy)
Other Variations
- Suitcase Carry
- Mixed Carry
- Farmers Carry
- Overhead Offset Carry
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Offset Farmers Carry — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Maintain upright posture throughout.
- Use even distances on both sides.