Build Strength with the Farmer’s Walk

26 Dec

Farmer’s Walk

Most 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 beneficial 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 weighted carry exercise that’s terrific for building functional strength.  This exercise will not only challenge your core, it will also strengthen it, making you stronger in everything you do.

At our facility, our athletes also perform other variations of weighted carry exercises, including:

  • Suitcase Carry (same as farmer’s walk, carrying weight on one side instead of both)
  • Overhead Carry (hold weight overhead with both arms)
  • Waiter’s Walk (same as Overhead Carry, using one arm instead of both)
  • Weight cradled in arms against chest
  • Weight carried at shoulders with elbows tucked and facing down, and palms facing each other

Here’s How to Do the Farmer’s Walk

Grab a pair of dumbbells (you can also use kettlebells or weight plates), each weighing about a half your body weight (1/3 for females), 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.


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