Farmer's Walk
Farmer's Walk is a strongman strength and endurance – loaded carry exercise involving Forearm muscles. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Forearm muscles
- Secondary muscles
- Abdominals, Gluteus maximus, Hamstrings, Erector spinae, Quadriceps, Trapezius
- Exercise type
- Strongman strength and endurance – loaded carry
Exercise technique
- Route
Clear a straight walking route and a place to set down the loads.
- Start
Stand between the two weights with your feet evenly planted.
- Grip
Bend your hips and knees to grasp both handles at matching points.
- Lift
Keep your back long and push through your feet to lift the weights.
- Walk
Keep your head upright and take short, controlled steps.
- Carry
Prevent sideways torso lean and breathe throughout the carry.
- Set down
Stop at the end of the route, then bend your hips and knees to lower both weights together.
Key technique points
- Keep the weights balanced at your sides.
- Use short steps.
- Seat the handles securely in your palms.
- Do not force your shoulders upward.
- Breathe while walking.
- Stop before lowering the loads rather than turning as you set them down.
Common mistakes
Taking long steps
Do not use large strides that make the weights swing.
Leaning sideways
Do not compensate for one side’s load by tilting your torso.
Striking the legs
Do not repeatedly hit your knees or hips with the weights.
Straining the neck
Do not keep carrying with your shoulders pulled toward your ears.
Turning quickly
Do not swing the weights uncontrollably around a tight corner.
Dropping the loads
Do not wait until your grip opens completely and the weights fall.
Frequently asked questions
Farmer's Walk: why is “Taking long steps” a mistake?
Do not use large strides that make the weights swing.
Farmer's Walk: why is “Leaning sideways” a mistake?
Do not compensate for one side’s load by tilting your torso.
Farmer's Walk: why is “Striking the legs” a mistake?
Do not repeatedly hit your knees or hips with the weights.
Farmer's Walk: why is “Straining the neck” a mistake?
Do not keep carrying with your shoulders pulled toward your ears.
Farmer's Walk: why is “Turning quickly” a mistake?
Do not swing the weights uncontrollably around a tight corner.
Farmer's Walk: why is “Dropping the loads” a mistake?
Do not wait until your grip opens completely and the weights fall.
What should I focus on when doing Farmer's Walk?
Keep the weights balanced at your sides. Use short steps. Seat the handles securely in your palms. Do not force your shoulders upward. Breathe while walking. Stop before lowering the loads rather than turning as you set them down.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.