How to Do the Farmer's Walk
The farmer's walk is simple: pick up heavy weights and walk. It loads your grip, traps, core and legs at once, and builds the kind of strength that carries over to deadlifts and carrying groceries. It suits almost anyone who has a place to walk and weights heavy enough to challenge their grip.
Log every set of your Farmer's Walk in Superlift
Muscles worked
Primary
- Forearms
- Traps
- Abs
Secondary
- Quads
- Upper Back
How to do the Farmer's Walk
- 1
Stand between two heavy dumbbells or kettlebells and hinge down to pick them up with a neutral spine.
- 2
Stand tall with your arms at your sides, shoulders back and down.
- 3
Brace your core and squeeze the handles as hard as you can.
- 4
Take short, quick steps and walk in a straight line.
- 5
Keep your torso upright and your head level without leaning.
- 6
Set the weights down by hinging at your hips, not rounding your back.
Form cues to remember
- Stand tall, ribs down
- Crush the handles
- Short, quick steps
- Don't lean to either side
Farmer's Walk video tutorial
Common mistakes
Leaning to one side
Brace your core and keep your torso upright and weights even.
Shrugging up to your ears
Pull your shoulders back and down while you walk.
Taking long, slow strides
Use short, quick steps to keep the weights from swinging.
Rounding your back when picking up
Hinge at your hips and keep your chest up when lifting and lowering.
Sets and reps
| Strength | 3–5 walks of 20–40 yards (18–36 m) with heavy weights, 2 min rest |
|---|---|
| Conditioning | 3–4 rounds of 40–60 seconds with moderate weights, 60–90 sec rest |
| Muscle growth | 3 sets of 30–45 seconds, 90 sec rest |
Start with a weight you can hold with good posture, because a heavy carry can fatigue your grip abruptly. Clear your path and set the weights down carefully.
Superlift for iPhone
Track your Farmer's Walk and watch it go up
Superlift shows what you lifted last time, times your rest, and charts your strength week by week, so you always know what to beat. Every exercise in this library is built in, with the same demos and tutorials.
Farmer's Walk FAQ
What muscles does the farmer's walk work?
It trains your forearms and grip, upper traps, core and legs. Your glutes and back also work hard to keep you upright.
How heavy should I go on the farmer's walk?
Pick a weight you can carry for 20–40 yards (18–36 m) with good posture, where your grip feels challenged by the end. If you drop a dumbbell or lean to one side, go lighter.
Is the farmer's walk good for grip strength?
Yes, it is one of the best ways to train grip because you hold heavy weights for time. Chalk or straps can help later, but it's useful to go without them on some sets.
