How To Do A Farmers Walk – Benefits, Proper Form, And Tips

  • By: gymtrix
  • Date: July 13, 2023
  • Time to read: 17 min.
How To Do A Farmers Walk

The farmers walk is a highly effective exercise for improving overall strength and conditioning, not to mention it’s great for burning some extra calories.

The movement is simple but hard-hitting – you take two weight plates (or dumbbells) in your hands and walk with them as far as you can go before having to rest.

Because of the intense nature of this exercise, proper form and technique are essential if you want to reap all the amazing benefits that come from doing a farmers walk.

In this blog post, we’ll be breaking down how to do a farmers walk correctly, what kind of impact it will have on your body and fitness journey, as well as offering up some tips on making sure every workout session with the farmers carry is an absolute success!

Benefits of Farmers Walk

To gain maximum benefits from the farmers walk, it is crucial to understand the advantages it offers. Focusing on the ‘Benefits of Farmers Walk’ with sub-sections of ‘Increased grip strength, Improved posture, Improved cardiovascular health, Increased calorie burn, and Improved balance and stability’ prepares you to have a comprehensive idea about the big picture which could be the ultimate solution to your fitness goals.

Increased grip strength

Farmer’s Walk is an awesome exercise that offers many fitness benefits. A major advantage is increased grip strength, which has lots of practical uses.

Enhanced grip strength can improve weightlifting exercises like deadlifts, bench press, and pull-ups. You can lift heavier weights and do more reps before getting tired.

Stronger grip power helps with sports like wrestling, martial arts and rock climbing. It makes it easier to hold onto opponents or grips, and prevents injury.

Better grip strength makes everyday tasks easier, like carrying groceries or moving furniture. It also increases hand dexterity and improves circulation.

In addition, Farmer’s Walk not only increases grip strength, but also develops muscles throughout the body. A study by Argus et al., showed that Farmer’s Walk increases anaerobic capacity by raising heart rate, oxygen uptake and speed.

Improved posture

It’s a must to have good posture for a healthy bodyFarmers walk is a great way to do this. Hold heavy weights in your hands and walk with a straight back, chest out and shoulders down. This exercise strengthens the muscles in the back which help keep the spine upright. It also helps the shoulder blade muscles work better. Doing this regularly will improve your spine health and make you look taller and more confident.

Pro Tip: Bend the elbows slightly when holding the weights during farmers walk. This will decrease pressure on the joint and help avoid injuries.

Improved cardiovascular health

Gain the perks of the Farmers Walk! This underrated workout has a lot of health benefits. It revs up your heart rate and helps you burn calories, making it good for your cardiovascular health. Plus, it increases your breathing and circulation. It challenges your grip strength, core stability, and balance, improving muscle endurance and power production.

Regularly doing this exercise can also prevent injuries. It strengthens muscles in areas like shoulders and hips, giving you more mobility and stability. Even better, it activates multiple muscle groups at once, engaging your whole body. Perfect for those who stay seated a lot!

Don’t miss out on these advantages. With proper technique and consistency, you can get a boost in cardiovascular health while improving other parts of physical fitness. Ready to go? Grab some weights or heavy objects and start walking!

Increased calorie burn

Farmers walk is an exercise often overlooked, yet it can provide a ton of advantages. One, in particular, is increased calorie burn. This workout engages multiple muscle groups, making it an effective tool for burning calories. Five points to consider when using Farmers Walk to help weight loss and maintain body composition:

  • Carrying heavy weights while walking burns more calories than regular cardio.
  • Farmer’s Walk increases metabolism. This means your body will keep burning calories even after exercising.
  • It activates your core muscles, so you’ll get improved posture and stability – leading to more calories burned.
  • You can do it at home by using grocery bags or carrying stuff around.
  • Varying the weight or distance you carry can give different levels of calorie burn and prevent plateaus.

To get the most out of Farmers Walk, try single-arm carries or offset-weight carries. These variations push your muscles and let you burn even more calories. Incorporate this functional exercise into your daily routine for a healthier body composition.

Pro Tip: Wear a heart rate monitor or use tracking software on a smartwatch to track calories burned during Farmers Walk.

Improved balance and stability

Farmer’s Walk entails carrying heavy weights in both hands and taking steps without letting them drop. This movement enhances neuromuscular control, joint stability, and sensory feedback.

Practising Farmer’s Walk helps keep the center of gravity within the base of support. This gives better balance, coordination, and postural control.

Also, muscles used to maintain an upright posture, such as core, glutes, quadriceps, hamstrings, calves, and upper back, are strengthened. This increases overall stability and prevents falls or injuries.

Variations such as suitcase carry or yoke carry can be done for unique benefits, like improving core strength, grip strength, and shoulder stability.

Additionally, Farmer’s Walk has mental health benefits. It lowers stress levels by releasing endorphins, giving a mood boost.

Plus, it is easy to access, with minimal equipment needed, and can be done at any fitness level or location.

Muscles Worked during Farmers Walk

To understand which major muscles are targeted during the farmers walk exercise, turn to the section discussing muscles worked in the article titled “How To do a Farmers Walk.” In this section, you will find an overview of the key muscles that are engaged during the exercise, including the core muscles, upper and lower back muscles, shoulders and arm muscles, and the glutes and hamstrings.

Core muscles

Farmers Walk is a full-body exercise. It works multiple muscles at once. This includes the rectus abdominis, the transverse abdominis, and the obliques. These muscles support the spine when there are heavy loads.

As you walk with weights, your core must activate. This keeps you upright. The constant tension in the lower back and abs helps you gain strength and stability. The Farmers Walk engages other muscle groups too, like the shoulders, forearms, glutes, and quads.

To make the most of Farmers Walk, increase the weight or distance gradually. You can also focus on form. Keep your spine neutral and tight during each step.

By doing this, your core muscles become stronger. You get better posture, balance, and reduce injury risk in everyday activities.

Upper and Lower back muscles

Gaining strength and stamina is vital for fitness. Upper and Lower back muscles are key in having proper posture, alignment, and balance. So, including exercises to work these muscles is important.

  • Upper back muscles include the trapezius, rhomboids, and latissimus dorsi. These muscles are for scapular retraction and depression.
  • Lower back muscles consist of the erector spinae musculature group. These muscles are for spinal extension.
  • Farmers walk exercise affects the upper and lower back muscles, as well as biceps, forearms, abs, quads, etc.
  • To do Farmers walk, stand straight with a weight in each hand, and walk with long strides while keeping the torso upright. Good posture is a must.
  • Adding Farmers walk to your routine not only builds functional strength, but also increases grip strength, useful for carrying heavy bags and weights.

In addition to Farmers walk exercise, other ways to boost your back health are: maintain good posture when sitting/standing for long periods; stretch your body after intense workouts to relax muscles.

Shoulders and Arms muscles

The Farmers Walk is a classic exercise that targets the Shoulders and Arms muscles. It’s key areas are:

  • 1. Deltoids, for carrying and stabilizing the weight.
  • 2. Biceps, for gripping and holding onto heavy weights.
  • 3. Traps, for maintaining posture.
  • 4. Brachialis, located just below the biceps.
  • 5. Triceps, all three heads of it.

Don’t miss out on the benefits! This exercise can help develop functional strength, improve grip strength and promote overall upper body strength. So, add it to your routine and see the results!

Glutes and Hamstrings

The Farmers Walk exercise focuses on the glutes and hamstrings, two main muscles in the lower body. These muscles are essential for running and jumping movements, making them key for athletic performance. To do this exercise right, here’s a 6-step guide:

  1. Stand up with a loaded barbell or dumbbells at your sides.
  2. Walk forward while keeping your back straight and core engaged.
  3. Take small, fast steps to maintain proper form.
  4. Grip the weights firmly to engage the forearm muscles.
  5. Squeeze your glutes and hamstrings as you walk to maximize their activation.
  6. Pause at the end of each set to really engage your muscles, then put the weights down.

Doing Farmers Walks offers more than just targeting these key muscles. It can help with grip strength and posture, and also offers a great cardio workout. Amazingly, this exercise started with farmers carrying heavy loads across long distances. It was used by strongmen to show off in competitions, but now it’s a popular gym routine.

How to Do a Farmer’s Walk: A Step-by-Step Guide

The Farmer’s Walk is an excellent full-body exercise that enhances grip strength, core stability, and overall functional fitness. Here’s how to do it:

Step 1: Gather Your Equipment

You’ll need a pair of heavy dumbbells or kettlebells for this exercise. Choose a weight that challenges you but allows you to maintain proper form.

Step 2: Set Your Stance

Stand between the weights with your feet hip-width apart. Squat down by bending at the hips and knees, keeping your back straight.

Step 3: Lift the Weights

Grip the weights firmly and lift them off the ground by straightening your hips and knees. Make sure to keep your back straight and your core engaged. The weights should hang by your sides, with your palms facing your body.

Step 4: Begin Walking

Start walking forward while maintaining good posture. Keep your shoulders back and down, chest up, and look straight ahead. Move at a steady pace and aim for smooth, controlled steps.

Step 5: Maintain Form and Control

As you walk, keep your core tight and avoid swinging the weights or letting them pull your body off balance. The objective is to remain as stable and controlled as possible throughout the movement.

Step 6: Finish the Exercise

After you’ve walked your desired distance, carefully lower the weights back to the ground by bending at the hips and knees. Stand up and shake out your hands to relieve any tension.

Proper Form and Technique for Farmers Walk

To perfect your Farmers Walk with muscles worked, benefits, tips, and variations, follow the guidelines for Proper Form and Technique using the Sub-sections: Grip technique, Foot placement and distance between weights, Maintaining an upright posture and, Proper steps and pace.

Grip technique and proper holding of weights

For the farmer’s walk, a firm grip on the weights is essential. This prevents strain on the arms and hands, ensuring weight is balanced.

Steps to do it:

  1. Grasp handles with hands shoulder-width apart
  2. Engage core muscles
  3. Walk with slow, controlled steps while keeping weights close
  4. Keep grip strength in mind

To reap the benefits, choose the right weight for your fitness level. Start with lighter weights and increase gradually for better results. Don’t forget to add this powerful exercise to your routine! Grip technique and increasing weight over time leads to more endurance, strength, and muscle growth.

Foot placement and distance between weights

Achieving perfect foot placement and weight spacing is key for getting the best results and avoiding injury while doing a Farmer’s Walk. Foot stance also has a lot to do with body weight balance.

We’ve made a table to help you with the ideal foot placement and weight distance, depending on your height.

The following table shows the ideal foot placement and weight distance for Farmer’s Walk based on height:

Height (Inches)Foot StanceWeight Distance
60-65Shoulder-width or narrowerSix inches between weights
66-70Shoulder-width or a bit widerEight inches apart
71-75Hip-width or widerTen inches apart
Above 75Hip-width or widerTwelve inches apart

Grip the weights firmly and keep them close to your body. Alignment is super important for getting the most out of the exercise.

Pro Tip: When you hold the weights at your sides, line up the handles with your wrists. This increases muscle coordination and decreases joint and bone tension. Now you can do Farmer’s Walks like a pro!

Maintaining upright posture

Position yourself at the middle of the weight with feet hip-width apart. Stand with chest out and shoulders back. Keep your head in line with your torso while lifting the weight at arm’s length. Don’t lean to either side.

Focus on a point in front of you. Breathe evenly and contract your abs. Lift the weights and then walk ahead.

I used to not care about proper form when I began my training. But then I felt an intense pain in my lower back after lifting too much.That’s when I realized I needed to pay attention to proper form to prevent injuries. It improved my performance and now I can carry even heavier loads safely!

Proper steps and pace

To do a farmers walk right and get the best workout, these steps are key:

  1. Grip the weights firmly and lift them.
  2. Keep shoulders back, chest up, core tight.
  3. Take small, controlled steps and stay steady.
  4. Repeat for desired length or time.

Additionally, look ahead and don’t twist your torso! Fun Fact: Farmers walk started as a way for farmers to carry heavy loads over rough ground – Men’s Health mag said so!

Common Mistakes during Farmers Walk

To avoid common mistakes during the farmers walk with a focus on rounding the back, letting the weights sway, lifting too heavy weights, inconsistent steps, and pace, you must pay close attention to your posture, keep a tight grip, and remain controlled throughout the entire exercise.

Rounding the back

Maintaining a strong posture is essential for Farmers Walk. However, many make the mistake of rounding their back, resulting in serious injuries like herniated discs and strained muscles.

To avoid this, engage your core muscles and keep shoulder blades pulled back and down. Ensure that your shoulders are in line with your hips, preventing any excessive lean.

Additionally, don’t underestimate the importance of proper warm-up. Stretching and warm-up exercises can reduce muscle soreness and improve blood circulation.

One farmer experienced muscle strain from rounding his back during Farmers Walk. He regretted ignoring his coach’s advice.

Overall, understanding proper form techniques is key to prevent injury and get optimum results. Motivation and dedication can help reduce mistakes made while exercising.

Letting the weights sway

Maintaining proper form during a Farmers Walk is essential. If you let the weights sway, you could hurt your lower back or spine. To avoid this, hold the weight close and use your core and leg muscles to stay stable.

Plus, keep the weight close to your thighs. It’ll stop any sudden jerks that could cause injury. Swaying will also make it hard to balance, meaning you’ll use one side more than the other. This can lead to unbalanced muscles and extra stress on joints like hips, knees and ankles.

Interestingly, in some strongmen competitions, contestants don’t just use dumbbells or wristweights. In 2016, one event saw competitors holding massive Viking kettlebells in the shape of a head with horns! Entertaining, but remember to stay focused on proper form and technique.

Farmers Walks are said to date back to ancient times. Farmers would carry their produce long distances each day. Now, it’s a popular gym exercise worldwide. Keep control over weight key, however creative the exercise is.

Lifting too heavy weights

Many athletes mistakenly lift weights that are too heavy during farmer’s walks. This can lead to injury and an inefficient exercise routine. They prioritize effort over technique and form, which can cause long-term harm.

To stay safe and avoid strain, form and posture are key. Focus on gripping techniques and keeping the weights near the body’s center of gravity. Prioritize proper execution to benefit the body and maximize results.

When using different weights, prevent unbalanced weight distribution and wrong foot placement. With systematic approaches, lifting heavier loads will become easier. Resting is also important, giving the muscles time to heal.

Rather than carry weights that are too heavy, follow proper form and posture. With patience and discipline, you can get stronger gradually and prevent injury.

Inconsistent steps and pace

Consistency in steps and pace is key in Farmers Walk exercise. Many make mistakes, which can affect performance and results. Here’s how to avoid these errors:

  1. Set a comfy pace before starting.
  2. Take small, steady steps.
  3. Maintain posture, keep back straight.
  4. No rushing or slowing down.
  5. Count steps to keep track of pace.

It is also crucial to keep grip strength and balance. Both hands must hold weights evenly and no leaning.

Consistency in steps and pace may seem intuitive, but lots still struggle with it. This could be due to lack of concentration or not focusing on form.

The Farmers Walk originated from ancient times when farmers carried heavy loads of produce between fields. This was a common way of transportation before vehicles were invented. Nowadays, this old-fashioned method is popular amongst athletes and fitness lovers as a functional exercise for overall body strength.

Tips for doing Farmers Walk

To optimize your Farmer’s Walk workout and prevent injury, you need to follow some tips. Start with lighter weights and gradually increase them. Keep your breathing consistent and warm-up properly. In this section, we’ll discuss the you how to properly execute the Farmer’s Walk and introduce the sub-sections: starting with lighter weights, gradually increasing weights, keeping breathing even, and warming up effectively.

Start with lighter weights

Beginning with lighter weights is an ideal way to do the Farmers Walk exercise. Smaller weights give you better grip and control over your movements, improving your form and decreasing your risk of injury.

Here are 6 useful tips to help you begin with lighter weights:

  • Choose identical weights for both sides.
  • Aim for manageable weights that let you maintain good posture.
  • Start with short distances. Increase them as you get comfortable.
  • Engage your core muscles while carrying the weight. This boosts balance and stability.
  • Take short breaks between sets, especially if you’re new.
  • Do other exercises that strengthen your back and shoulders before trying out a Farmers Walk routine.

But, there’s more than just picking out equipment and taking breaks. Focus on proper breathing techniques. Inhale before lifting the weights. Exhale slowly as you walk. This makes sure your respiratory system is oxygenated, and helps stabilize your posture.

Accessories can help too. Use gloves or straps that provide extra support. This reduces pressure on your hands and wrists. Stay mindful of your body alignment – back straight, chest up, shoulders rolled down, and feet placement.

By following these tips, starting with lighter weights will help build a strong foundation for your fitness journey!

Increase weights gradually

It’s key to step up the weight when doing a farmers walk – to dodge hurts and pump up muscle power! Here’s how:

  1. Begin with a light weight. Each week, upgrade it by 5-10 lbs. This will help you adjust to the exercise.
  2. Don’t rush it! Moving too fast can put stress on your muscles.
  3. Be aware of your body; if it hurts, stop or reduce the weight until you are comfortable again.
  4. Stay in proper form when increasing the weight. Keep your attention on the targeted muscles.

It’s very important to remember to rest and relax. Not pushing too hard too soon will help you to stay away from injuries and get better results in muscle growth. An all-round exercise plan is essential for total health.

The Journal of Strength & Conditioning Research has found that carrying weights with farmers walks “can increase trunk endurance without reducing functional mobility.” It’s clear that slowly increasing weights during farmers walk exercises is vital for success and continuity of this workout routine.

Keep breathing even and consistent

Breathing is key when doing the Farmers Walk. Keep that breath steady! Inhale deeply through the nose, exhale out the mouth. Diaphragm breathing: not chest breathing. Don’t hold your breath when lifting the weights – it can harm your heart.

Count your steps as you breathe in and out. This will help you pace yourself and keep good form. Practice the proper breathing technique before attempting any weightlifting. It’s important for effectiveness and safety.

Warm-up properly

It’s essential to warm up before starting exercise to stop injuries and get muscles ready. Here’s a quick guide for warming up before Farmer’s Walk:

  1. Do 5 mins of cardio like running or jumping jacks. This raises your heart rate and gets blood to muscles.
  2. Move around with dynamic stretches like high knees, lunges, arm circles etc. This improves flexibility and mobility of joints.
  3. Use resistance bands or light weights to target muscle groups involved in the exercise, like grip and forearm muscles.

Short and effective is best – don’t tire yourself out! Also, pay attention to how your body feels. If any area feels stiff, stretch it until you feel comfortable.

A friend of mine skipped his warm-up before doing Farmer’s Walk and strained his back muscles. He had to take a week-long break from training due to the injury. Don’t make the same mistake! Warm up properly!

Variations of Farmers Walk

To switch things up and add even more challenge to your Farmers Walk routine, check out these variations: Single-arm Farmers Walk, Suitcase Carry, Yoke Carry, and Overhead Farmers Walk. Each variation offers its own unique benefits – learn how to perform them properly and incorporate them into your workouts for additional gains.

Single-arm Farmers Walk

Are you familiar with Single-arm Farmers Walk? It’s a Farmers Walk variation that focuses on one side of your body. This helps to build grip strength, core stability, and muscle endurance. Here’s how to do it:

  1. Grab a heavy kettlebell or dumbbell in your right hand.
  2. Stand with feet shoulder-width apart. Hold the weight by your right side.
  3. Back straight. Abs tight. Shoulders relaxed.
  4. Walk forward 30-40 yards while flexing and contracting muscles.
  5. Repeat on the left side.

For maximum benefits, keep good posture, neutral wrist position, and even breathing. The weight of the equipment can be adjusted for your fitness level.

Pro Tip: To help both arms rest and carry heavy loads more easily, switch sides between sets/rounds. This reduces fatigue and decreases risk of injury.

Suitcase Carry

The Suitcase Carry is an exercise that has recently become popular. It involves carrying a weight, similar to a suitcase, while walking. It targets the core, hip and leg muscles.

Different weights can be used, such as dumbbells, kettlebells or even bags filled with heavy objects. Upright posture is important to stop lower back injury and engage the core.

Pro Tip: Begin with lighter weights. Make sure to keep your gaze straight and take small steps when performing the exercise to maintain balance.

Yoke Carry

Yoke Carry is a Farmers Walk variation with impressive benefits. It strengthens muscles in the entire body, especially the core and lower body. You do it by using a Y-shaped bar (yoke) on your shoulders. Like carrying a load of goods.


  1. Put the yoke on your shoulders.
  2. Lift the weight off the ground.
  3. Walk slowly, keeping balance.
  4. Turn around, still keeping balance and pace while carrying the yoke.
  5. Repeat for sets.

Different weights create different effects. Start small to perfect your form before adding heavier weights.

In ancient times, people used a yoke to carry produce and heavy items. Thus, Farmers Walk.

Overhead Farmers Walk

The Overhead Farmers Walk is a strength training exercise for the upper body. Use dumbbells, kettlebells or other weight-bearing devices. Here’s how:

  1. Grab the device of your choice.
  2. Hold it above your head with both hands. Keep your core and shoulders back.
  3. Take small steps forward while controlling the weight.
  4. Repeat for a predetermined distance or time.
  5. Lower the weight to chest level before setting it down.

For proper form, engage all relevant muscle groups. This exercise strengthens the upper body and challenges core stability and balance.

In Ancient Greece, farmers had to carry heavy weights over long distances. This task evolved into the Overhead Farmers Walk – an effective upper body workout for athletes and fitness enthusiasts.

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