For combat sports
For combat sports, towel hang rates well ahead on our research criteria: more carry-over to combat sports.
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.
Towel Hang. Gripping a towel is gripping a gi or a collar.
For forearm growth, towel hang rates higher on our research criteria: more of the work on the forearms, easier on the joints. Farmer's carry is easier to progress.
For combat sports, towel hang rates well ahead on our research criteria: more carry-over to combat sports. 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.
Farmer's carry needs dumbbells, so a home gym covers it. Towel hang needs a pull-up bar, so a home gym covers it.
About the same: both rate Good for injury protection in our research rubric.