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Exercise Library / Farmer’s Walk

Farmer’s Walk

The farmer's walk is as simple as it sounds: carry heavy things and walk.

Full Body / Functional

What this exercise does

The farmer's walk is as simple as it sounds: carry heavy things and walk. It builds grip, shoulders, core and legs together, and it is among the most practical exercises there is.

At a glance

Muscles worked
Grip, Core, Full Body
Experience
Beginner

How to do it

  1. Stand between two dumbbells or kettlebells and pick them up with a flat back, bending at the hips and knees.
  2. Stand tall with your shoulders back and arms at your sides.
  3. Walk forward in small, steady steps for 20 to 30 steps.
  4. Keep your head up and your core tight.
  5. Set the weights down carefully by bending your knees.

Common mistakes

  • Leaning to one side.
  • Shrugging the shoulders.
  • Taking long, bouncing steps.

Make it easier or harder

Make it easier

Use lighter weights, or carry one weight in one hand.

Make it harder

Use heavier weights, walk longer, or change direction.

Keep it safe

Clear your path. If the weights make you lean, they are too heavy. Set them down any time your grip starts to fail.

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