Farmer carry
Distance walked holding a fixed load in each hand. Grip, trunk and legs working together.
- Method
- Distance at fixed load
- Equipment
- Two dumbbells or kettlebells, 20 m of clear floor
- Attempts
- One
- Reference
- Estimated
Protocol
Load: half your body weight in total for men, 40% for women, split across two hands. Use the same load every quarter.
Walk tall at a steady pace in 20 m lengths.
Stop when either weight touches the ground. Count the lengths, add the last part. Cap at 200 m.
Safety. Set the weights down under control. Stop if your back hurts. Rest 2 min between attempts.
How it is scored
No published norm exists for farmer carry. The distance bands are the app’s own provisional estimates, scaled to body weight and reduced after 45.
Estimated
No clinical table exists. The percentile is estimated from training bands and labelled as such.
Reference table
Farmer carry bands (Longstanding’s own provisional bands)
None — no sampled population exists
No population table and no outcome study exist for the farmer carry. These bands are our own provisional estimates, not taken from any source. Attia’s published standard (time at body-weight load) is a different format.
Known gaps
Where the app’s table or protocol differs from its best source, from our own check of the research.
- No norms and no outcome studies exist. The bands are our own provisional estimates.
- Attia’s published standard is time at body-weight load (trap bar), not distance at half body weight.