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Plate Farmer's Carry
Loaded carry holding weight plates at sides while walking targets grip, core, and full-body stability to build endurance and functional strength; scale by distance or weight.
About Exercise
Equipment
Plates
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Forearms, Traps, Lower Back
Secondary Muscles
Quads, Hamstrings
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Large
Noise Level
Low
Muscle Breakdown
View Muscle MapForearms
10/10Flexors
Traps
8/10Upper Traps, Mid Traps
Lower Back
8/10Erector Spinae
Abs
7/10Rectus Abdominis, Transverse Abdominis
Obliques
7/10External Obliques
Glutes
6/10Glute Max
Quads
5/10Vastus Lateralis
Hamstrings
5/10Biceps Femoris
Programming
Typical Rep Range
20-50 reps
Rest Between Sets
60-120 seconds • Full recovery for max effort
How to Perform
Place two weight plates on the ground hip-width apart outside your feet. Stand tall between them with core braced.
- Hinge at hips and knees to grip plates firmly by the edges with straight arms.
- Extend hips and knees to lift weights while pulling shoulders back and down.
- Walk forward with short, controlled steps keeping chest up and gaze forward.
- Engage core to prevent swaying or leaning side to side.
- After set distance or time, hinge to lower plates controlled to ground.
Coaching Tips
Form Cues
- Shoulders packed down
- Core tight always
- Short quick steps
- Eyes ahead straight
- Grip like a vice
Breathing
Inhale before lift; brace core and breathe shallowly during walk without losing tension.
Tempo
2-0-2
Range of Motion
Maintain full upright posture from full hip extension at start to controlled lowering; walk 20-50 meters per set without form breakdown.
Safety
Safety Notes
- Master hip hinge before loading
- Start light to build grip
- Avoid if gripping pain present
- Use flat stable surface
- Lower slowly to protect back
Spotting
Spotter not typically needed; partner can assist lift or catch if grip fails near heavy weights.
Common Mistakes
- Back rounding on lift
- Weights swinging against legs
- Leaning or twisting torso
- Taking long strides
- Dropping shoulders forward
When to Avoid
- Acute lower back pain
- Shoulder impingement
- Wrist or grip injuries
Flexibility Needed
- Shoulder mobility for upright posture
- Hip hinge without rounding back
Build Up First
- Basic deadlift technique
- Core bracing proficiency
Also known as
Plate Farmer's Walk, Weight Plate Carry
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