Farmer's Walk
A loaded carry done holding a heavy weight in each hand and walking a set distance, building grip, core and full body strength together. It suits lifters comfortable holding heavy loads for time or distance.
- Primary musclesBiceps
- Secondary musclesCore, Glutes, Hamstrings, Back, Quads
- EquipmentBodyweight
- LevelIntermediate · compound
How to do the farmer's walk
- Stand between two heavy weights, such as dumbbells or carrying handles, positioned at your sides.
- Grip the handles firmly and lift by driving through your heels, keeping your back straight and head up.
- Walk forward taking short, quick steps while breathing steadily throughout the carry.
- Keep your shoulders back and your core braced so your torso does not lean to either side.
- Continue for your target distance, then set the weights down under control rather than dropping them.
Original library instructions (3 steps)
- 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 to 100 feet, as fast as possible.
Common mistakes
- Rounding the shoulders forward under the load; keep your chest up and shoulders pulled back.
- Taking long, slow strides instead of short, quick steps that keep the weights under control.
- Setting the weights down carelessly at the end; lower them with control to protect your back.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 to 4 sets of 30 to 40 second carries, 90 seconds rest |
| Muscle | 3 sets of 40 to 60 second carries, 60 to 90 seconds rest |
| Endurance | 2 to 3 sets of 60 to 90 second carries, 45 to 60 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Start with a distance or time you can complete without your grip failing, then build up gradually.
- Keep your core braced the entire walk, as if someone might tap your stomach unexpectedly.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the farmer's walk good for beginners?
It suits lifters with some general training experience, since carrying a heavy load safely for distance takes decent core and grip control.
What muscles does the farmer's walk work?
It mainly works the biceps for grip, with the core, glutes, hamstrings, back and quads all helping to hold posture through the walk.
