Breathing
Set a firm trunk position before lifting, then use short, regular breaths while moving. Do not hold your breath for the entire carry.
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The Farmer's Walk primarily works the forearms, with the abdominals, glutes, hamstrings, lower back, quadriceps and traps supporting the movement. It is a strongman movement performed with other.
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Movement instructions
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.
After gripping the handles, lift them up by driving through your heels, keeping your back straight and your head up.
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.
General guidance based on the exercise and equipment. It is not personal coaching or medical advice.
Your progress
Keep the same other setup, range of motion and recording method when comparing Farmer's Walk sessions.
Weight, distance, duration and completed sets.
Example: carry 20 kg for 30 m in 25 seconds. Note whether your weight entry is per hand or the combined load.
Keep load, route and recording convention visible together. A longer carry with a lighter weight cannot be reduced to one claim about getting stronger.
Read the tracking guideThe examples show how to keep a record. They are not workout targets or a personalised training plan.
See how Jijibisha tracks your progressMuscles
Muscle guide
Forearms is the primary muscle group. The lighter highlights show the supporting muscles involved in the movement.
Swap it
Different equipment, same muscle
These movements also target the forearms using something else.
Related
Related movements
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