Farmer's Walk Exercise

Builds strength and control by improving stability, coordination, and efficient movement.

Farmer's Walk
Farmer's Walk
Level: intermediate
Equipment: other
Mechanic: compound
Core muscles: forearms
Secondary muscle: abdominals, glutes, hamstrings, lower back, quadriceps, traps

Description

Farmer's walk focuses on controlled movement and maintaining proper body alignment throughout the exercise. The goal is to create tension where needed while avoiding unnecessary strain or momentum. This helps improve movement quality, joint stability, and overall physical control.

Instructions:

  1. There are various implements that can be used for the farmers walk. These can also be performed with heavy dumbbells or short bars if these implements aren't available. Begin by standing between the implements.
  2. After gripping the handles, lift them up by driving through your heels, keeping your back straight and your head up.
  3. Walk taking short, quick steps, and don't forget to breathe. Move for a given distance, typically 50-100 feet, as fast as possible.

Exercise FAQ

What should I focus on to keep good form?

Move with control and keep your torso stable. Use a range of motion you can own, and stop the set if you need momentum to finish reps.

Does grip or stance matter?

Yes—small changes can shift what you feel and how stable you are. Pick the most controlled position and keep it consistent while you learn the movement. Think of it as controlled movement done with repeatable, clean reps.

What should I do if I feel it in the wrong place?

Check your setup, slow down, and reduce weight. If discomfort is sharp or in a joint, stop and choose an easier variation. Think of it as controlled movement done with repeatable, clean reps.

Disclaimer

This content is for educational purposes only and does not replace professional medical or fitness advice. Consult a qualified healthcare provider before beginning any new exercise routine. Exercise safely and listen to your body.

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