Farmer's Walk

How to do the Farmer's Walk

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.

Muscles worked

Role	Muscles
Primary	forearms
Secondary	abs, glutes, hamstrings, lower back, quads, traps
Equipment	other equipment
Difficulty	intermediate
Type	compound

No other equipment? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Kneeling Forearm Stretch Bodyweight Wrist Circles Bodyweight Bottoms-Up Clean From The Hang Position Kettlebell Dumbbell Lying Pronation Dumbbell Dumbbell Lying Supination Dumbbell Palms-Down Dumbbell Wrist Curl Over A Bench Dumbbell

Common questions

What muscles does the Farmer's Walk work?

The Farmer's Walk primarily works the forearms, with the abs, glutes, hamstrings, lower back, quads, and traps as secondary movers. Rickshaw Carry, Bottoms-Up Clean From The Hang Position, and Cable Wrist Curl train the same muscle, across 6 equipment types.

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

The Right Equipment. Without the right equipment, Kneeling Forearm Stretch, Wrist Circles, and Bottoms-Up Clean From The Hang Position train the same muscle, and 2 of the catalogue's options for this muscle need no equipment.

Is the Farmer's Walk suitable for beginners?

It is rated intermediate. No easier variation of this pattern is catalogued; build the forearms with a different movement first.

Where should the Farmer's Walk go in a workout?

Early — the Farmer's Walk is compound, working 7 muscle groups, so run it first or second while you are fresh.

Similar exercises

Rickshaw Carry Other Equipment Bottoms-Up Clean From The Hang Position Kettlebell Cable Wrist Curl Cable Machine Dumbbell Lying Pronation Dumbbell Dumbbell Lying Supination Dumbbell Finger Curls Barbell