Full body / Intermediate / Compound (multi-joint)

Farmer's Walk

A dumbbell exercise for the forearms, with the abs, glutes and hamstrings assisting.

At a glance

Primary

Forearms & grip

Secondary

Abs, Glutes, Hamstrings, Lower back (erectors), Quads, Upper traps

Equipment

Dumbbells

Movement pattern

Grip, Anti-rotation (brace)

Level

Intermediate

Type

Full body, Compound (multi-joint)

How to do it

1. There are various implements that can be used for the farmers walk. These can also be performed with heavy dumbbells or short bars if these implements aren't available. Begin by standing between the implements.
2. After gripping the handles, lift them up by driving through your heels, keeping your back straight and your head up.
3. Walk taking short, quick steps, and don't forget to breathe. Move for a given distance, typically 50-100 feet, as fast as possible.

Common mistakes

• ✗ Picking the weights up with a rounded back.

  Why it hurts: The heaviest part of the exercise is the lift off the floor, and a rounded back strains it.

  ✓ Instead: Deadlift the weights up with a neutral spine before walking.

• ✗ Leaning, shrugging or taking long strides.

  Why it hurts: Uneven loading of the spine and hips; long strides make the weights swing.

  ✓ Instead: Stand tall, shoulders down, and take short, quick steps.

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