Farmers Walk

Farmers Walk


The farmers walk is a strength training exercise that involves carrying heavy weights in each hand and walking for a certain distance or time. It primarily targets the muscles in the upper back, shoulders, and forearms, while also engaging the core and lower body for stability and balance.

Equipment Required

Farmers Walk Instructions

  1. Stand with your feet shoulder-width apart and your arms at your sides.
  2. Pick up a heavy weight in each hand, such as dumbbells or kettlebells.
  3. Keep your shoulders down and your core engaged as you walk forward, taking small, quick steps.
  4. Try to keep your posture upright and avoid leaning to one side or the other.
  5. Walk for a set distance or time, then carefully set the weights down.
  6. Rest for a minute or two, then repeat for several sets.

Farmers Walk Form & Visual

Farmers Walk

Farmers Walk Benefits

  • Improves grip strength
  • Increases overall body strength
  • Improves posture and balance
  • Engages multiple muscle groups including the core, back, shoulders, and legs
  • Can be done with various weights and distances to challenge different fitness levels
  • Can be incorporated into a full body workout or used as a standalone exercise

Farmers Walk Muscles Worked

  • Trapezius
  • Rhomboids
  • Deltoids
  • Forearms
  • Quadriceps
  • Glutes
  • Hamstrings
  • Calves

Farmers Walk Variations & Alternatives

  • Single-arm farmers walk
  • Double-kettlebell farmers walk
  • Overhead farmers walk
  • Waiter’s walk
  • Bottoms-up carry
  • Offset farmers walk
  • Yoke carry
  • Sandbag carry
  • Trap bar carry