Kettlebell Farmers Walk

Kettlebell Farmers Walk


This exercise involves holding a kettlebell in each hand and walking while maintaining good posture and engaging the core muscles. It is a great full-body workout that targets the arms, shoulders, back, legs, and core.

Muscle Group

Equipment Required

Kettlebell Farmers Walk Instructions

  1. Stand with your feet shoulder-width apart and your kettlebells on the ground in front of you.
  2. Bend down and grab the handles of the kettlebells with a neutral grip (palms facing each other).
  3. Engage your core and lift the kettlebells off the ground.
  4. Walk forward with small, controlled steps, keeping your shoulders back and your chest up.
  5. Continue walking for a set distance or time, making sure to keep your core engaged and your posture upright.
  6. When you’re finished, carefully lower the kettlebells back to the ground.

Kettlebell Farmers Walk Form & Visual

Kettlebell Farmers Walk

Kettlebell Farmers Walk Benefits

  • Improves core stability and strength
  • Increases shoulder mobility and stability
  • Enhances overall body coordination and balance
  • Targets multiple muscle groups including the glutes, hamstrings, quads, and abs
  • Can be modified for different fitness levels and abilities
  • Helps to prevent injury by improving joint stability and flexibility
  • Can be done with minimal equipment and space
  • Provides a full-body workout in a short amount of time

Kettlebell Farmers Walk Muscles Worked

  • Forearms
  • Grip strength
  • Shoulders
  • Back
  • Core
  • Legs

Kettlebell Farmers Walk Variations & Alternatives

  • kettlebell farmers walk
  • kettlebell suitcase carry
  • single arm kettlebell carry
  • double kettlebell carry
  • overhead kettlebell carry