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.
Type
Strength
Equipment
Dumbbell
Difficulty
Intermediate
Key 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
How to perform
- Stand with your feet shoulder-width apart and your arms at your sides.
- Pick up a heavy weight in each hand, such as dumbbells or kettlebells.
- Keep your shoulders down and your core engaged as you walk forward, taking small, quick steps.
- Try to keep your posture upright and avoid leaning to one side or the other.
- Walk for a set distance or time, then carefully set the weights down.
- Rest for a minute or two, then repeat for several sets.
FRONT VIEW
BACK VIEW
Traps
Primary
Back
Primary
Shoulder
Primary
Forearms
Primary
Glutes
Primary
Hamstrings
Primary
Calves
Primary