LiftCamp
Log inSign up

Farmer's Walk

Farmer's Walk demonstration
  • Forearms
  • Abs
  • Glutes
  • Hamstrings
  • Lower Back
  • Quads
  • Traps

Equipment: Other

New to this

Your first farmer's walk

What weight should I start with on the farmer's walk?

Start with 25 to 35 lb dumbbells in each hand and walk 40 yards, or about 30 seconds. Grip is the limit for most beginners. Add weight when you can finish the walk without setting the dumbbells down.

What usually goes wrong on the farmer's walk?

Deadlift the dumbbells off the floor with a flat back rather than bending at the waist.

Stand tall with your shoulders pulled back and down, arms hanging straight.

Take short quick steps and keep your ribs down so you do not lean.

Set the weights down under control at the end. Do not drop them.

You should feel this in your grip, traps, and abs.

Most common mistake: leaning back to counterbalance the load. Brace your abs and stay upright. If you cannot, the weight is too heavy.

If you have no clear floor space

The Barbell Shrug trains the traps in one spot with heavier load.

The Dumbbell Shrug is the same idea and easier to grab from the rack.

How to do it

  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.