Farmer's Walk
The Farmer's Walk is a compound strongman exercise. It primarily targets the forearms, with the abdominals, glutes, hamstrings, lower back, quadriceps, and traps working as secondary muscles. Suitable for intermediate lifters.
Primary Muscles
Secondary Muscles
Level
intermediateMechanic
compoundEquipment
otherCategory
strongman
Instructions
- 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.
- After gripping the handles, lift them up by driving through your heels, keeping your back straight and your head up.
- Walk taking short, quick steps, and don't forget to breathe. Move for a given distance, typically 50-100 feet, as fast as possible.