Build Strength with the Farmer’s Walk

23 Sep

DSCN0908Most of us are fairly traditional when it comes to working out at the gym.  We don’t stray far from exercises like the bench press and squat (nothing wrong with that… they’re useful exercises).  And, of course, if you’re a guy you spend way too much time working on your arms.

The farmer’s walk is a terrific exercise for building functional strength.  This exercise will not only challenge your core, it will also strengthen it, making you stronger in everything you do.

Here’s How to Do the Farmer’s Walk

Grab a pair of dumbbells, each weighing about half your body weight, and let them hang at your sides.  If you have to, you can use lighter weights.  Try to maintain perfect posture — head and chest up, shoulders back, core tight.  Walk 60 feet with perfect form.

For an added challenge, try one of these two farmer’s walk variations:

  1. Instead of carrying the dumbbells at your sides, carry them at your shoulders with elbows tucked and facing down, and palms facing each other.
  2. Instead of carrying two dumbbells, carry just one, letting it hang at your side.


Your thoughts?

2 Responses to “Build Strength with the Farmer’s Walk”

  1. Tammy Gibson September 23, 2013 at 12:21 PM #

    Very interesting!  In all this time reading your blogs, this is the first time I caught a typo – you forgot an “r” on you(r) in #1.  Should the women’s fit class be doing these?  We never have. Sounds like a lot of weight but I’d like to try it.  Nice picture!   Tammy


    • Brian Lebo September 23, 2013 at 9:37 PM #

      Thanks for catching the typo.

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