Farmer's Walk
intermediate Functional
Primary Full body
Secondary
Grip Core Traps Shoulders
Equipment
dumbbells farmer's handles
Table of Contents
Pick up a heavy dumbbell or farmer’s handle in each hand. Stand tall with your shoulders back and core braced. Walk in a straight line for the prescribed distance, maintaining an upright posture throughout.
Pro Tips
- Keep your shoulders packed and chest up — don’t let the weight pull you forward
- Take short, controlled steps — speed is less important than staying upright
- Grip the handles hard; your grip will usually be the limiting factor before your legs or back
Variations & alternatives
Useful tools
Programs that use this exercise
Track Farmer's Walk in SteelRep
Log every set, track progressive overload, and get automatic rest timers — all built around the exercises you actually do.
