Farmer'S Walk
Carry heavy implements at your sides for a set distance. Lift with a straight back and head up, then walk with short, quick steps.
- Difficulty
- Intermediate
- Type
- Strongman
- Mechanic
- Compound
- Force direction
- —
- Muscles
- 11
Form sequence
01 · set up
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.
02 · lift · Key step
After gripping the handles, lift them up by driving through your heels, keeping your back straight and your head up.
03 · walk
Walk taking short, quick steps, and don't forget to breathe. Move for a given distance, typically 50-100 feet, as fast as possible.
What's working
3D
- Wrist & Finger Flexors
Primary · 119 exercises
- Wrist & Finger Extensors
Primary · 119 exercises
- Brachioradialis
Primary · 119 exercises
- Rectus Abdominis
Secondary · 152 exercises
- Gluteus Maximus
Secondary · 242 exercises
- Hamstrings
Secondary · 277 exercises
- Erector Spinae
Secondary · 131 exercises
- Quadriceps
Secondary · 227 exercises
- Upper Trapezius
Secondary · 99 exercises
- Middle Trapezius
Secondary · 164 exercises
- Lower Trapezius
Secondary · 99 exercises
Open the full 3D atlas →
Alternatives for Wrist & Finger Flexors
