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
Setup
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.
Exercise
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.
Tips
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.
Illustrated Guide
Learn how to do farmers walk from this step-by-step illustrations:
Muscles Worked
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:
Primary Muscles
- Abs
- Traps
- Quadriceps
- Glutes
- Forearm Muscles
Synergyst Muscles
- Hamstrings
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
Alternatives
Wonder how to work the same muscles with other exercises?
Variations
Wonder how to make Farmers Walk either easier or more challenging?
Discover more
Classification
| Type(s) | Strength, Compound, Aerobic, Cardio, Endurance |
| Muscles Worked | Abdominals, Trapezius, Biceps Femoris, Quadriceps, Gluteus, Forearm Muscles |
| Difficulty Level(s) | Basic, Easy, Simple |
| Equipment | Dumbbells |
| Location | At Gym, At Home, Outdoor |
Muscles Worked
| Target muscle(s) | Abs, Traps, Quadriceps, Glutes, Forearm Muscles |
| Synergyst muscle(s) | Hamstrings |
