How do you improve grip endurance for farmer carries?

Hi everyone,

I’ve been working on improving my overall strength and conditioning recently, and one movement that keeps challenging me is the farmer carry. I started incorporating it into my workouts because I heard it’s great for grip strength, core stability, and general functional fitness.

Right now I usually do carries at the end of my workouts, walking about 20–30 meters with moderate weight. The issue I keep running into is that my grip tends to fatigue long before the rest of my body does. My legs and lungs feel fine, but my hands give out sooner than I’d like.

I’m curious how others here train for this. Do you focus more on heavier weight with shorter distances, or lighter weight with longer carries to build endurance? I’ve also heard people talk about things like switching grips, using chalk, or adjusting posture during the walk.

Another thing I’ve been wondering about is pacing. When I start the carry I usually move quickly, but by the halfway point my grip starts to struggle and my pace slows down. I’m not sure if it’s better to start slower and try to keep a steady pace the whole way.

My goal isn’t to lift the heaviest weights possible — I’m mostly trying to build practical strength and endurance that carries over to other workouts and daily life.

If anyone here has experience with farmer carries, I’d really appreciate hearing:

how you train grip endurance
how often you include carries in your workouts
any technique tips that helped you improve

Thanks in advance! I look forward to learning from the advice shared in this community.

Replies

BismarckFaola

One thing that helped me a lot was focusing on relaxed grip and pacing instead of squeezing the handles as hard as possible the entire time. When I started doing that, my grip lasted much longeI also came across this breakdown of HYROX farmers carry tips that explains grip technique and pacing really well if you’re interested:

https://prommer.net/en/training/hyrox/tips/farmers-carry-tips/

It helped me understand how small changes in technique can reduce grip fatigue during longer carries.

Retroguy2000

Is your goal to improve grip or do farmer's carry?

If the former, the best thing according to Big Loz (world record dinnie stone carry) is behind the back barbell hold from a rack. If you don't have access to that, dead hangs might substitute, and if needed add more weight via a vest or belt.

If the latter, try hook grip, or get straps. A ribbon strap is fine and will still work your grip too, or Versa Gripp will make it even easier.

nossmf

I second dead hangs. Think a pullup, but instead of bending your arms to pull yourself up, all you do is hang from the bar for as long as possible. When you have to let go, that's one set. Rest, try again. Do 2-3 sets every day (not just on upper body day, but literally 6 days a week…reserve one day total rest).

Do you do deadlifts or heavy rows? If you do, do you use wrist straps or alternating grips (one hand palm up, other hand palm down)? The more you can do these movements without straps and with both hands pronated (palms down), the better for grip.

Squeezing stress balls or those grip-vises is an option, but a little overkill IMHO.

When I'm trying to work on grip for farmers carries, I leave out the motion part and just stand next to a bench in front of a mirror so I can see if my form starts to loosen. I also will do a modified farmer carry called the suitcase carry, where you only have the DB in one hand (the other hand free); this forces you to brace your core to stay upright, not leaning to either side. (Another reason to stay before the mirror.) If I am holding the DB in my right hand, I stand on the left side of a weight bench; this keeps the DB no more than a few inches above the bench if I need to put it down.

You can try finger curls next arm day also; kneel next to the bench with your forearm resting on it, your wrist free at the end, palm facing up holding a light DB. Allow your wrist to bend backwards with gravity, and relax your grip so the DB begins to roll out of your hand; before it gets to the end, reverse the motion, curling your fingers around the DB, then your hand, then bring your wrist up. That's one rep; try 8-10. (Please go very light to start, talking 3-5 lbs, until you get used to the movement.)

Different finger placements in your grips can sometimes offer more secure grips. You can look up on Youtube for "lifter's grip" which curls your fingers over your thumb; I personally find this grip very uncomfortable, but others swear by it.

Theoldguy1

Seriously the best way to increase grip endurance is to carry/pull heavy things. Farmers carries, pulls without assistance straps, pull up and dead hangs.

Inverted kettlebell waiter walks are another good one.

I2k4

I tend to do Farmer Carries unilaterally, that extends time and distributes the grip left to right along with the core load. I have found with cable and suspension trainer handles that a false grip high on the palm can outlast finger hook grip. I have (knockoff) "fat grips" that reduce work time but build strength in use - haven't wanted straps or "VersaGrip" accessories but clearly they'll help without doing the hands much good.

BismarckFaola

https://community.myfitnesspal.com/en/discussion/comment/48976637#Comment_48976637

Thank you, I will try this out

BismarckFaola

Thanks for the insight.

BismarckFaola

https://community.myfitnesspal.com/en/discussion/comment/48976702#Comment_48976702

Okay, first of all, that was a lot to get by, but I read through it all. Thanks for the clarity and the suggestion.