Strongman Duck Walk

Strongman Duck Walk


This exercise involves walking on your hands and feet while holding a heavy weight, such as a sandbag or kettlebell, in front of your body. It targets the legs, core, and upper body strength and stability.

Muscle Group

Equipment Required

Strongman Duck Walk Instructions

  1. Stand with your feet shoulder-width apart and your arms at your sides.
  2. Hold a heavy weight in each hand, such as a dumbbell or kettlebell.
  3. Squat down and grab the weights, keeping your back straight and your chest up.
  4. Begin walking forward, taking small steps and keeping your feet pointed straight ahead.
  5. As you walk, keep your back straight and your chest up, and try to keep your weight evenly distributed between your feet.
  6. Continue walking for a set distance or time, then stop and rest.
  7. Repeat for several sets, gradually increasing the weight or distance as you get stronger.

Strongman Duck Walk Form & Visual

Strongman Duck Walk

Strongman Duck Walk Benefits

  • Improves lower body strength and power
  • Increases core stability and balance
  • Enhances grip strength and forearm endurance
  • Challenges cardiovascular endurance
  • Can be modified to target specific muscle groups
  • Provides a functional movement pattern for everyday activities

Strongman Duck Walk Muscles Worked

  • Quadriceps
  • Glutes
  • Hamstrings
  • Calves
  • Core muscles

Strongman Duck Walk Variations & Alternatives

  • StrongMan Farmer’s Walk
  • StrongMan Yoke Walk
  • StrongMan Sandbag Carry
  • StrongMan Atlas Stone Carry
  • StrongMan Keg Carry