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Farmer's Walk
CompoundDumbbellsIntermediate
Muscles worked
Front
Back
ForearmsAbdominalsGlutesHamstringsLower BackQuadricepsTraps
Instructions
- 1There are various implements that can be used for the farmers walk. These can also be performed with heavy dumbbells or short bars if these implements aren't available. Begin by standing between the implements.
- 2After gripping the handles, lift them up by driving through your heels, keeping your back straight and your head up.
- 3Walk taking short, quick steps, and don't forget to breathe. Move for a given distance, typically 50-100 feet, as fast as possible.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Farmer's Walk
The farmer's walk involves carrying heavy loads in each hand over a set distance, a deceptively simple movement that's remarkably effective for building grip strength, traps and overall core stability. It's one of the most functional exercises there is, directly transferable to many everyday movements and strength sports.
check_circleBenefits
- check_circleBuilds exceptional grip strength
- check_circleStrengthens the traps and overall core stability
- check_circleHighly functional exercise, transferable to everyday life
lightbulbExecution tips
- lightbulbKeep the shoulders down and back throughout
- lightbulbWalk with short, quick, controlled steps
- lightbulbBreathe normally, don't hold your breath
warningCommon mistakes
- warningToo much load causing the shoulders to sag
- warningSteps too long that throw off the walking balance
- warningRounded back to compensate for the weight
helpFrequently asked questions
What equipment can I use without farmer's handles?expand_more
Heavy dumbbells or kettlebells work very well as a substitute.
What distance should I walk?expand_more
Between 15 and 30 meters per set is a good starting point, adjusted to the load used.
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