Farmer's Carry — Muscles Worked & RPE Load Guide
Farmer's Carry targets Forearms & Grip, Traps as primary movers (1.0× set credit) alongside Abdominals & Trunk Bracing (0.5× synergist credit). Extended end-range stretch with neutral wrist path.
17-Muscle Fractional Recruitment & Weekly MEV–MRV Landmarks
Each working set ≥ RPE 6 triggers fractional hard-set credit toward Renaissance Periodization / Schoenfeld weekly hypertrophy landmarks.
| Muscle Group | Mechanical Role | Effort Share | Weekly Optimal Band (MEV–MAV) | Frequency & Research |
|---|---|---|---|---|
| Forearms & Grip | Primary (1.0× set) | 45% | 4–16 sets/wk (MRV 20) | 2–6x / week · Evidence |
| Traps (Upper & Mid Trapezius) | Primary (1.0× set) | 30% | 6–18 sets/wk (MRV 26) | 2–4x / week · Evidence |
| Abdominals & Trunk Bracing | Secondary (0.5× set) | 25% | 6–20 sets/wk (MRV 25) | 3–6x / week · Evidence |
Hybrid Conditioning & Energy System Measurement
Farmer's Carry is tracked by time/distance rather than barbell load (measurement type: DISTANCE_AND_WEIGHT). Under STRUGGL's hybrid load engine, sessions contribute via Foster sRPE × Duration into EWMA ACWR and Interference Tax.
Strong, Hevy & French/English CSV Import Labels
STRUGGL automatically maps these exact workout-tracker strings to canonical Farmer's Carry volume and e1RM records on zero-login Wrapped CSV upload.
Taken-Rack Substitutes & Biomechanical Swaps
Ranked deterministically by weighted primary-muscle overlap inside the same measurement family.
Verified Peer-Reviewed Literature (PubMed & DOI)
| Peer-Reviewed Paper | Author & Journal | External Reference |
|---|---|---|
| Comparison of different strongman events: trunk muscle activation and lumbar spine motion, load, and stiffness. | McGill (2009) · Journal of strength and conditioning research | PubMed 19528856 ↗ |
| The lumbar and sacrum movement pattern during the back squat exercise. | McKean (2010) · Journal of strength and conditioning research | PubMed 20885195 ↗ |
| Human Weight Compensation With a Backdrivable Upper-Limb Exoskeleton: Identification and Control. | Verdel (2021) · Frontiers in bioengineering and biotechnology | PubMed 35096793 ↗ |