The single-arm farmer carry adds to the loading and grip work of the farmer carry anti-lateral flexion trunk and hip stability work.
 
Walk while carrying a single weighted implement in one arm—farmer handle, kettlebell, dumbbell, loaded bucket, sandbag, etc. Actively maintain whole trunk tension to maintain as upright and solid of a torso as possible while balancing the uneven load.
 
Purpose
The single-arm farmer carry creates significant demands on lateral trunk and hip stability and improves the ability to resist lateral forces and maintain strong posture, along with training grip strength and stamina.
 
Programming
Use 3-4 sets of 20-100 meters per arm depending on loading. It can be done as a standalone trunk exercise, or combined in conditioning circuits.
 
Variations
The single-arm farmer carry can be done up or downhill, and backward.