Farmer's Walk

Full Body ['Traps', 'Forearms', 'Core', 'Glutes', 'Calves', 'Shoulders']

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Farmer's Walk Strength Standards (kg)

Body Weight Beginner Novice Intermediate Advanced Elite
120 kg 65 95 135 180 230
130 kg 65 100 140 185 240
140 kg 70 100 145 195 245
150 kg 70 105 150 200 255
160 kg 75 110 155 205 265
170 kg 75 110 160 215 270
180 kg 80 115 165 220 280
190 kg 80 120 170 225 290
200 kg 85 120 175 230 295
210 kg 85 125 180 240 305
220 kg 90 130 185 245 310

How to Perform the Farmer's Walk

Stand between two heavy dumbbells, kettlebells, or farmer's walk handles. Hinge at the hips to grip the weights with a firm grasp, then stand up tall by driving through your heels. Set your shoulders back and down, brace your core, and walk forward with controlled, deliberate steps. Keep your posture upright, your core tight, and your grip crushing throughout the duration of the carry. Walk for the prescribed distance or time, then carefully set the weights down by hinging at the hips.

Muscle Activation

The farmer's walk is remarkably comprehensive in its muscle recruitment. The forearms and grip muscles work intensely to hold the weight. The trapezius and upper back muscles stabilize the shoulder girdle. The core, including the obliques and transverse abdominis, prevents lateral trunk flexion and maintains upright posture. The glutes and calves drive the walking gait under load, while the quadriceps and hamstrings stabilize the knees. It is essentially a walking plank with heavy weights.

Common Mistakes

  • Taking steps that are too long, which causes the weights to swing and destabilizes the torso.
  • Leaning forward or rounding the shoulders, which places stress on the spine and reduces upper back engagement.
  • Starting with weights that are too light to provide a meaningful stimulus; this exercise benefits from heavy loads.
  • Holding the breath instead of maintaining steady breathing throughout the carry.

Variations

Single-arm farmer's walk creates an anti-lateral flexion demand and challenges the obliques. Trap bar farmer's walk allows for heavier loads. Overhead carries challenge shoulder stability in a different plane. Suitcase carries with one weight are excellent for oblique development and hip stability. Sandbag carries add an instability component.

Programming Tips

Perform 3-5 sets of 30-60 second carries or 40-60 meter walks, 1-2 times per week. Use the heaviest weight you can carry with good posture. Farmer's walks are excellent as a finisher at the end of a training session or as part of a conditioning circuit. They also serve as an outstanding grip strength builder for improving deadlift and pulling performance.

Frequently Asked Questions

A good goal is to carry your bodyweight total (half bodyweight in each hand) for 40-60 meters. Start with lighter loads and progress as your grip and conditioning improve.
Aim for 30-60 second carries or 40-60 meters per set. For maximal strength, use heavier weights for shorter distances. For conditioning, use moderate weights for longer distances.
The farmer's walk works nearly every muscle in the body, with particular emphasis on grip, traps, core, and the posterior chain. It is one of the most functional exercises available.
Heavy farmer's walks can provide significant cardiovascular and metabolic conditioning. While they may not fully replace traditional cardio, they are an effective and more functional alternative for conditioning.
1-2 times per week is sufficient. They generate significant grip and systemic fatigue, so place them at the end of your training session to avoid compromising other exercises.

Related Exercises

Clean and Press

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Turkish Get-Up

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