Farmer's Walk
ForearmsCompoundPullDumbbellsBeginner
Walk with weight hanging from both hands — dumbbells, kettlebells or farmer handles. Your grip decides how long you last, with the traps and core bracing every step.
Visual guide
Reference photo — start and end of the movement.
How to perform
- 1.Lift a heavy weight in each hand with a straight back.
- 2.Walk tall with short, controlled steps.
- 3.Shoulders back, eyes forward.
- 4.Complete the target distance or seconds.
- 5.Set the weights down with your legs, not your back.
Common mistakes
- ●A weight so light the grip is never challenged
- ●Leaning to one side
- ●Long, rushed steps
- ●Rounding the shoulders forward
Proper technique
Tall-spine posture: shoulders back and down, ribs over the pelvis. The right weight makes your grip doubt in the final meters. Short steps, steady pace.
Variants
Other exercises that work the same primary muscle.
muscle map
primary
secondary
Primary
- Forearms
Secondary
- Upper traps
- Mid traps
- Core