Farmer's Walk

Farmer's Walk

The farmer's walk develops grip strength, trapezius, core and general endurance.

Muscles Involved

• Grip and forearms : holding heavy loads
• Trapezius : support the weight
• Core : stabilizes trunk while walking
• Whole body : combined cardiovascular and muscular effort

Step-by-Step Instructions

Step 1 — Grip

Heavy dumbbells or trap bar, one in each hand.

Step 2 — Walk

Walk straight, shoulders low, abs braced. Regular steps.

Step 3 — Distance

Cover 30-50 meters or hold 30-60 seconds.

Sets and Reps

3-4 trips or 3-4 sets of 30-60 seconds.

Common Mistakes

• Shoulders raised : keep them low and back
• Steps too long : short quick steps
• Leaning : stay perfectly upright

Safety Tips

Choose a clear space with flat ground. Start with moderate loads to evaluate your grip.

Variations

• Suitcase carry : one hand, oblique bracing
• Overhead carry : arm overhead
• Trap bar carry : more comfortable grip

Who Is This Exercise For?

All levels. The quintessential functional exercise, beneficial for everyone.