Farmer Carry (Banded)
Demo video coming soon
How to Do It
Perform a farmer carry while a band adds resistance — anchored behind to resist forward travel, or looped to add load. Hold the weights at the sides, stay tall and braced, and walk forward against the band’s pull with controlled, even steps. Keep the posture upright and resist any twist or lean. Carry the prescribed distance.
Why It Works
Adds horizontal resistance to the loaded carry, increasing the demand on the posterior chain, trunk, and grip to maintain posture and propulsion against the band; the added pull challenges total-body stability and forward-driving strength during the carry.
Hockey Transfer
Builds the grip, trunk stability, and forward-driving strength-endurance used to battle and drive forward against resistance (pushing through a check while protecting the puck); the resisted carry trains holding posture and moving under opposing force.
Coaching Cues
- "Tall and braced, drive forward"
- "resist the pull, no lean"
- "crush the handles, smooth steps"
Common Mistakes
Leaning forward excessively against the band; losing posture; the band pulling you off-line; shrugging
Progression / Regression
heavier band/load or longer distance
lighter band or standard farmer carry
Primary Muscles
Energy System
Strength/neural (strength-endurance)
Put it to work
on the ice.
This exercise is part of a fully periodized 12-week off-ice program — built by a sport scientist who coaches at the national level.
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