Farmers Walk Exercise Guide
Reviewed by Valerie Zeller Printable version
Farmers Walk is a strength exercise that works your abs, traps, quadriceps, glutes and forearm muscles.
Farmers Walk is a great basic move. When done correctly, it can effectively target your arms, buttocks, core, forearms, hips, legs, lower body, neck, shoulders, upper back, upper body, upper legs and waist.
It requires dumbbells to do.
How to do Farmers Walk
Squat down between two large filled bars designed for Farmer's Walk and hold one in each palm. Deadlift weighted bars from floor use hands. Stay carrying bars with weapons straight down the sides.
Start standing with your dumbbells in your hands and feet hip-width apart. Keep your abs engaged and sholders set back as you walk forward in a controlled manner.
Suggested lifting and lower technique from floor will be similar to Trap Bar Deadlift. Traditional strong man event utilizing very heavy weights, requires strength and muscular endurance, particularly of traps and grip.
Avoid leaning forward at hip. Stand tall and chin parallel to ground.
Learn how to do farmers walk from this step-by-step illustrations:
The muscles used for farmers walk may change slightly based on the your trained range of motion and technique, but in the most general case, the muscles used for farmers walk are:
- Forearm Muscles
Frequently Asked Questions
Training, Progressions and Regressions
Interested in how to improve your Farmers Walk faster?
Farmers Walk Training and Progressions
Standards and Averages
Wonder how do others perform in Farmers Walk and how should you?
Farmers Walk Standards and Averages
Wonder how to work the same muscles with other exercises?
Wonder how to make Farmers Walk either easier or more challenging?
|Type(s)||Strength, Compound, Aerobic, Cardio, Endurance|
|Muscles Worked||Abdominals, Trapezius, Biceps Femoris, Quadriceps, Gluteus, Forearm Muscles|
|Difficulty Level(s)||Basic, Easy, Simple|
|Location||At Gym, At Home, Outdoor|
|Target muscle(s)||Abs, Traps, Quadriceps, Glutes, Forearm Muscles|