Farmer's Walk

Also called farmer's carry, farmer carry and loaded carry.

Works

Forearms, plus abs, glutes, hamstrings, lower back, quads and traps

Equipment

Other kit

Level

Intermediate

Type

Compound

How to do it

Setup. 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.

1. After gripping the handles, lift them up by driving through your heels, keeping your back straight and your head up.
2. Walk taking short, quick steps, and don't forget to breathe. Move for a given distance, typically 50-100 feet, as fast as possible.

Cues

• Stand tall, shoulders back.
• Short quick steps.
• Grip hard, breathe.

Common mistakes

• Leaning to one side.
• Shrugging.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.