Home Exercises Full Body Farmer’s Walk

Farmer’s Walk

Full Body DumbbellsFull GymKettlebell

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Primary musclesFull Body

EquipmentDumbbells، Full Gym، Kettlebell

Level—

Suggested3 × 8–12

Overview

Farmer’s Walk, also known as the farmer’s carry, is a straightforward but very effective movement. You hold heavy loads in both hands and walk forward. This full-body exercise targets most major muscle groups and also delivers a strong cardiovascular challenge. You can use it in a strength training program or do it by itself as conditioning work.

How to do it

1

Choose two heavy implements or weights that match in load. Dumbbells, kettlebells, barbells, sandbags, or other heavy objects with handles all work.
2

Stand tall with a neutral spine and a braced core.
3

Lift the weights, one in each hand, using a neutral grip with your palms facing each other.
4

Stay upright, keep your shoulders back, and do not lean too far forward or backward.
5

Carry the weights at your sides as you walk for a set distance or for a set time.
6

When you finish the distance or time, lower the weights to the ground with control.

Muscles worked

Target

Gluteus Maximus، Quadriceps، Hamstrings، Adductor Magnus، Soleus، Gastrocnemius

Stabilizers

Wrist Flexors، Biceps Brachii، Triceps Brachii، Trapezius، Deltoids، Levator Scapulae، Rhomboids، Erector Spinae، Rectus Abdominis، Obliques

Alternatives & variations

Aurilx

Farmer’s Walk

Overview

How to do it

Muscles worked

Alternatives & variations

Bent Over Dumbbell Row

Impossible Dips

Handstand Walk

Dumbbell Deadlift

Dumbbell Walking Lunge

Navy Seal Burpee