Farmers Walk
Primary
Full Body
Secondary
Forearms, Core, Traps
Equipment
Dumbbell
Difficulty
Beginner
Type
Carry
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
The Farmers Walk is a functional loaded carry movement that primarily targets your full body. Use for grip, core, and full-body strength.
Everything You Need to Know About the Farmers Walk
The Farmers Walk is a good for beginners exercise that targets your Forearms and Core. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for grip, core, and full-body strength. This timing makes the most of your workout and helps you get better results. Who is this for? All levels. Fundamental functional exercise. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Farmers Walk
Primary
Secondary
Stabilizers
Farmers Walk form guide
- 1
Pick up heavy weights in each hand.
- 2
Stand tall with shoulders back.
- 3
Walk forward with controlled steps.
- 4
Keep weights from swinging.
- 5
Maintain upright posture throughout.
What are the best tips for the Farmers Walk?
Grip weights tightly.
Keep shoulders down and back.
Take short, controlled steps.
Brace core throughout.
What are common Farmers Walk mistakes to avoid?
Leaning to one side.
Loaded carries like the Farmers Walk require stability under load. This mistake compromises your position and limits how much your Forearms benefits from the exercise.
Shoulders rounding forward.
Without proper shoulder positioning during the Farmers Walk, your Forearms can't fully engage. Set your shoulder blades down and back before you start, and maintain that position throughout each rep.
Steps too long for optimal results.
Loaded carries like the Farmers Walk require stability under load. This mistake compromises your position and limits how much your Forearms benefits from the exercise.
Holding breath, which reduces blood flow and can cause dizziness.
Holding your breath incorrectly during the Farmers Walk spikes your blood pressure and reduces core stability. Inhale during the eccentric (lowering) phase and exhale during the concentric (lifting) phase.
Is the Farmers Walk right for you?
All levels. Fundamental functional exercise.
How to Program the Farmers Walk
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 40-60 yards. Rest 60-90 seconds.
What are good alternatives to the Farmers Walk?
Suitcase Carry
Overhead Carry
Trap Bar Deadlift
Other Variations
- Trap Bar Farmers Walk
- Single-Arm Carry
- Farmers Walk with Turns
- Heavy Farmers Walk
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Farmers Walk — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Use appropriate weight.
- Clear the path.
- Set down weights safely.