Movement overview

The Farmer Walk is a strength and conditioning exercise that involves walking while holding heavy weights in each hand. It primarily targets the forearms, grip strength, shoulders, traps, core, and legs. This exercise mimics the action of carrying heavy loads, making it functional and beneficial for overall strength development.

Step-by-step cues

1. Select a pair of heavy dumbbells or kettlebells that you can carry comfortably for a set distance or time.
2. Stand with your feet shoulder-width apart and the weights resting at your sides.
3. Engage your core muscles to maintain a straight posture.
4. Lift the weights off the ground by extending your hips and knees while keeping your back straight.
5. Begin walking forward at a steady pace, maintaining an upright posture and keeping your shoulders back.
6. Continue walking for the desired distance or time, focusing on maintaining control over the weights.
7. Once completed, carefully lower the weights back to the ground by bending your knees and hips.

Technical tips

• Start with lighter weights to perfect your form before progressing to heavier loads.
• Keep your head up and eyes forward to help maintain proper posture during the walk.
• Focus on squeezing your shoulder blades together to prevent rounding of the shoulders.
• Engage your core throughout the exercise to support your lower back and maintain stability.
• Breathe steadily and avoid holding your breath; exhale as you take steps forward.
• Ensure that you have enough space to walk safely without obstacles in your path.
• If you experience any discomfort in your lower back, reassess your form or reduce the weight.