Kettlebell Unilateral Farmers Walk
Description
The kettlebell unilateral farmers walk is a loaded carry where a heavy kettlebell is held in just one hand. The unilateral load forces the core and obliques to resist lateral flexion while the grip works hard to hold the bell. It builds total-body strength, grip, and core stability.
Equipment Required
Kettlebell Unilateral Farmers Walk Instructions
- Pick up a heavy kettlebell with one hand.
- Stand tall with the bell at your side.
- Brace your core hard against the load pulling you sideways.
- Keep your shoulders level and your torso vertical.
- Walk forward with normal stride length.
- Maintain a tight grip on the kettlebell handle.
- Walk for the desired distance.
- Switch hands and complete reps on the other side.
Kettlebell Unilateral Farmers Walk Form & Visual
Kettlebell Unilateral Farmers Walk Benefits
- Builds grip strength
- Trains core anti-lateral flexion
- Builds total-body strength
- Carries over to lifts and sports
- Useful for athletes
- Strong functional move
Kettlebell Unilateral Farmers Walk Muscles Worked
- Forearms
- Obliques
- Traps
- Core
Kettlebell Unilateral Farmers Walk Variations & Alternatives
- Farmers Walk
- Suitcase Carry
- Overhead Carry
- Waiters Walk
