Farmer's Walk
Walk carrying heavy dumbbells at your sides for grip, traps and core.
How to do it
- Set the dumbbells at your sides and pick them up by squatting with a straight back.
- Stand tall with the chest open and shoulders down.
- Keep your arms at your sides so the dumbbells do not bump your legs.
- Brace your core.
- Walk with even, short steps while looking ahead.
- At the end of the distance, set the dumbbells down carefully.
Key technique cue
Heavy dumbbells at the sides, shoulders back, braced torso, walk in even steps holding the grip.
Common mistakes
- ✕ Leaning forward or to the side
- ✕ Shoulders shrugged toward the ears
- ✕ Letting the dumbbells swing
- ✕ Taking steps that are too long
Benefits
- ✓ Grip strength
- ✓ Strong traps and core
- ✓ Good posture under load
Progression: from easier to harder
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Step 1 You are here - Farmer's Walk
- Kettlebell Farmer's Carry
- Trap Bar Carry
About the exercise
A simple and effective exercise: you just carry the weight. It builds grip, forearms, traps and core, and trains posture under load. Good for strength and general endurance.
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