For combat sports
For combat sports, farmer's carry rates higher on our research criteria: more injury protection.
Both are good choices that build different things for combat sports, so a plan can use both.
The research score comes from these, scored by hand from the studies. Lifter scores appear once an exercise has 10 ratings. How scores work
Farmer's Carry. Grip and trunk strength under fatigue, like holding a grip in a scramble.
For forearm growth, the two are close. Dead hang rates slightly higher: more stretch, easier on the joints. Farmer's carry is easier to progress.
For combat sports, farmer's carry rates higher on our research criteria: more injury protection. Both are good choices that build different things for combat sports, so a plan can use both.
About the same: both are easy to learn.
Dead hang needs a pull-up bar, so a home gym covers it. Farmer's carry needs dumbbells, so a home gym covers it.
Farmer's carry: it rates Good for injury protection in our research rubric, against Fair for dead hang.