Farmer's Walk.

How to do it.

1. Step 01

   Stand between two heavy dumbbells or farmer's walk handles.

2. Step 02

   Hinge at your hips and knees to safely pick up the weights.

3. Step 03

   Stand tall, retract your shoulder blades, and brace your core.

4. Step 04

   Walk forward with short, controlled steps, maintaining an upright posture.

5. Step 05

   Keep your head up and eyes forward.

6. Step 06

   Continue walking for a set distance or time, then safely set the weights down.

Pro cues.

• Choose a challenging weight that allows for good form.

• Maintain a tight core and avoid leaning to one side.

• Focus on short, quick steps rather than long strides.

Questions, answered.

What is the Farmer's Walk?

A full-body compound exercise that builds grip strength, traps, core stability, and overall endurance.

What muscles does the Farmer's Walk work?

The Farmer's Walk primarily works your forearms and traps. It also recruits your core and shoulders as secondary movers.

What equipment do I need for the Farmer's Walk?

You need dumbbells to perform the Farmer's Walk.

How many sets and reps should I do for the Farmer's Walk?

A typical prescription for the Farmer's Walk is 3–5 sets of 5–10 reps. Rest about 90–180 seconds between sets.

Is the Farmer's Walk good for beginners?

The Farmer's Walk is best suited to intermediate lifters. Beginners can do it with light weight and close attention to form before progressing.