Benefit of a Farmers Hold

The farmer’s hold or farmer’s carry is another strength and conditioning exercise, but it focuses on different aspects compared to the front rack hold. Whether one is “better” than the other depends on your specific fitness goals, as each exercise offers unique benefits. Here’s a rundown:

Farmer’s Hold/Carry

  1. Grip Strength: One of the primary benefits of the farmer’s carry is the development of grip strength, which is crucial for many athletic endeavors and daily tasks.
  2. Full-body Strength: This exercise is excellent for building full-body strength, including the legs, back, and core.
  3. Posture: It helps in improving posture by requiring an upright stance and engaged core.
  4. Conditioning: The farmer’s carry is also great for building endurance and can be a simple but effective conditioning tool.
  5. Practicality: The farmer’s carry closely mimics real-world activities like carrying groceries, making it a highly functional exercise.
  6. Balance and Stability: Walking while carrying weights requires the engagement of stabilizing muscles and helps improve balance.

Front Rack Hold (Barbell or Kettlebell)

  1. Core Activation: The front rack hold is excellent for core activation, which helps in stabilizing the spine during other lifts and daily activities.
  2. Shoulder and Wrist Mobility: This exercise is beneficial for improving shoulder and wrist mobility, useful for overhead movements and front-loaded exercises.
  3. Upper Back Strength: The front rack position helps in strengthening the upper back, which is essential for posture and other lifts like the deadlift and squat.
  4. Skill Transfer: Mastering the front rack position has direct carryover to complex movements in weightlifting, such as cleans and snatches.
  5. Isolation: The front rack hold allows for more targeted muscle engagement, particularly of the core and upper back, than the farmer’s carry.


  • If you are looking to improve grip strength, overall body strength, and balance, or you want an exercise that is more directly functional for daily activities, then the farmer’s carry might be the better option for you.
  • If you’re looking to improve your weightlifting skills, need to focus on upper back strength and shoulder stability, or are looking for an exercise to engage the core intensely, then the front rack hold might be better suited for you.

Both exercises are valuable and can be incorporated into a well-rounded fitness program to complement each other. As always, proper form is crucial for both, so consider consulting with a certified fitness trainer to ensure you’re performing the exercises correctly and safely.


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