Farmers Walk

Farmer's Walk is a functional strength exercise that works the whole body. The exercise strengthens the grip, shoulders, back, legs and core, while improving posture and balance. The Farmer's Walk is simple to perform and requires minimal equipment, making it a popular exercise for both beginners and experienced practitioners.

Proper Execution of the Farmer's Walk

Follow these steps to perform the exercise correctly:

  1. Choose two heavy dumbbells, kettlebells or other weights and place them next to your feet.
  2. Bend your knees slightly, tense your core, and lift the weights off the floor by pushing through your heels. Keep your back straight and your chest up.
  3. Stand upright with the weights hanging down at your sides and your arms relaxed while maintaining a firm grip.
  4. Begin walking forward at a controlled pace, keeping your body in a straight line. Avoid swinging the weights or shifting the weight from side to side.
  5. Walk the desired distance or time and set the weights down with control when you're done.

Video Demonstration

Watch this video for a visual guide to properly performing the Farmer's Walk:

Common Errors

Avoid these mistakes to ensure proper form and minimize the risk of injury:

  • Relaxed posture: Keep your chest up and your shoulders back to avoid straining your lower back.
  • Swinging with the weights: Make sure the weights are held steady along the sides for maximum efficiency.
  • Too fast walking: Walk at a controlled pace to maintain balance and proper form.

Modifications and Variations

Try these variations to adapt the exercise to your level or goals:

  • Lighter weights: Start with lighter weights to focus on technique and build strength.
  • One-arm Farmer's Walk: Carry only one weight in one hand to challenge balance and core muscles.
  • Trap Bar Farmer's Walk: Use a trap bar to increase the load and ensure a symmetrical posture.

Number of Repetitions and Distance

Adapt the exercise to your training program:

  • Beginners: Walk 20-30 meters in 2-3 sets with moderate weight.
  • Advanced: Walk 30-50 meters in 3-4 sets with heavier weights.

Breathing

Breathe evenly and deeply throughout the exercise. Inhale as you prepare the lift and exhale as you move forward. Proper breathing helps stabilize the core and improves your endurance.

Back to blog