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Farmer's carry
Farmer's carry is a 4.5 MET exercise. At 75 kg that is about 5.9 kcal a minute, or 118 kcal in 20 minutes. Form cues, common mistakes and how to progress.
StrengthKit: Dumbbells or kettlebellsWorks: Grip, core, upper back, legs
Calories burned by body weight
| Body weight | kcal/min | 10 min | 20 min | 30 min | 45 min |
|---|---|---|---|---|---|
| 55 kg | 4.3 | 43 | 87 | 130 | 195 |
| 65 kg | 5.1 | 51 | 102 | 154 | 230 |
| 75 kg | 5.9 | 59 | 118 | 177 | 266 |
| 85 kg | 6.7 | 67 | 134 | 201 | 301 |
| 95 kg | 7.5 | 75 | 150 | 224 | 337 |
How to do it well
- Stand tall, shoulders down
- Short quick steps, ribs down
- Breathe, do not hold your breath
Common mistakes
- Leaning to one side
- Letting the shoulders round forward
Make it harder or easier
Progression. Heavier load or longer distance.
Regression. Suitcase carry with one lighter weight.
Form notes are general coaching guidance, not treatment. If a movement causes pain, stop and speak to a clinician or a qualified coach.
What ten minutes is worth
Ten minutes of farmer's carry costs about 59 kcal at 75 kg. In energy terms that is close to 1 151 steps of brisk walking. The comparison is energetic only: your phone counts steps, not effort.
Frequently asked questions
How many calories does farmer's carry burn?
At 75 kg, about 5.9 kcal a minute — roughly 118 kcal in 20 minutes and 266 in 45. Multiply by your own weight over 75 kg to adjust.
What is the MET value of farmer's carry?
4.5, from the 2011 Compendium of Physical Activities (Compendium 02020, moderate effort). That means it costs about 4.5 times your resting energy use.
How many steps is it worth?
Ten minutes is worth roughly 1 151 brisk-walking steps in energy terms. It is an energy comparison, not a step count your phone will record.
Source: 2011 Compendium of Physical Activities (Ainsworth et al.) — Compendium 02020, moderate effort · checked 2026-09-02
Related exercises
Push-ups
MET 8.0 · 10.5 kcal/min at 75 kg
Bodyweight squats
MET 5.0 · 6.6 kcal/min at 75 kg
Lunges
MET 5.0 · 6.6 kcal/min at 75 kg
Glute bridge
MET 3.5 · 4.6 kcal/min at 75 kg
Pull-ups
MET 8.0 · 10.5 kcal/min at 75 kg
Dips
MET 8.0 · 10.5 kcal/min at 75 kg
All exercises · Calories burned by activity · Daily calorie needs
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