VideoFarmer's Walk
Learn how to do farmer's walk with a clear setup, controlled movement, and a technique you can repeat.
How to do farmer's walk
- 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 50-100 feet, as fast as possible.
Farmer's Walk: muscles worked
Primary focus: forearms. Supporting muscles: Core, Legs, Back.
Better reps before more weight.
Start with a version you can control. Record the same setup and range each time. Add reps or a small load increase when you can repeat the movement without changing the technique.
Plan your next setFrequently asked questions
How do you do farmer's walk?
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 50-100 feet, as fast as possible.
What muscles does farmer's walk work?
Farmer's Walk primarily trains the forearms, with the core and legs and back contributing. The exact demand depends on your setup, range, and chosen load.
What is the best technique for farmer's walk?
Rehearse the setup with a manageable load or easy variation. Follow the exercise-specific steps below through a controlled range. Repeat the same setup each set and stop when you lose control of the movement.
What can I do instead of farmer's walk?
Related options include Band Assisted Pull-Up, Muscle Up, One Arm Chin-Up. These can have different equipment, range, and movement demands. Open the guides below to compare the setups before choosing a replacement.
Related forearms exercises
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Compare related movement setups
Browse the directory pages containing farmer's walk and the related movements above to compare equipment and technique choices.
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