ForearmsIntermediate

Farmer's Walk

Strongman movement using Other.

Primary muscle: Forearms
Secondary muscles: Abdominals, Glutes, Hamstrings, Lower Back, Quadriceps, Traps
Force: Not Specified
Movement pattern: Compound
Movement category: Carry

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Muscle guide

See the primary and supporting muscles.

The stronger highlight marks the main muscle associated with this movement. The lighter highlight marks supporting muscles.

Primary ForearmsSupporting Abdominals, Glutes, Hamstrings, Lower Back, Quadriceps, Traps

Movement instructions

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.

Technique guidance

Set a firm trunk position before lifting, then use short, regular breaths while moving. Do not hold your breath for the entire carry.

Clear the route before lifting and keep other people away from the implement path.
Choose a load you can pick up, carry, turn, and set down under control.
Inspect the implement and clear its movement path before starting.

General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.

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