Strength Training · Functional Fitness · Conditioning · Walking
Farmer's Walk
The farmer's walk is a loaded carry with a handle in each hand. It trains your grip, core, and upper back as you keep the weights steady while walking.
- Beginner
- Compound
- Moderate injury risk
- Rest 1 min 30 sec
How to do it
- Stand between two equally loaded farmer's walk handles with your feet hip-width apart.
- Lower your hips by bending your knees with your hips moving back.
- Grasp the center of each handle with your thumbs wrapped around it.
- Stand upright with both weights at your sides.
- Walk forward with short, even steps for the planned time.
- Use several small steps to turn if needed.
- Come to a complete stop with your feet hip-width apart.
- Lower the handles to the floor by moving your hips back with your knees bent.
Form cues
- Brace your belly without holding your breath.
- Keep your elbows straight.
- Look ahead, not at your feet.
- Keep your shoulders level.
Common mistakes
- Leaning backwardKeep your ribs stacked over your pelvis rather than lifting your chest into an arch.
- Handles swinging into your legsSlow your pace until the implements stay steady beside you.
- Shrugging throughout the carryLet your shoulders settle naturally instead of pulling them toward your ears.
Safety
Excessive load or fatigue can strain your back during the pickup, carry, or set-down. A slipping grip or unstable turn can drop a handle onto your foot or cause a fall.
- Use a level, obstacle-free lane with enough room to turn and set the handles down.
- Secure any added plates with the appropriate collars or locking system.
- Start with a load you can carry steadily for the full interval before increasing it.
- End the carry before your grip starts opening or your posture breaks down.
If carrying causes back, shoulder, or hand pain, try a lighter version or get advice from a physiotherapist before continuing.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Farmer's Walk Handles
Sets and reps
- Sets
- 3–4
- Target
- 20–30 seconds
- Rest
- 1 min 30 sec
Count walking time only, excluding the pickup and set-down.