Farmer's Walk

Body region

• Arms
• Core
• Back

Muscles

Main

• Trapezius
• Flexor Digitorum Superficialis
• Flexor Digitorum Profundus

Helps

• Quadratus Lumborum
• Gluteus Medius
• Flexor Carpi Radialis
• Flexor Carpi Ulnaris

Holds

• Erector Spinae
• Rectus Abdominis
• Transversus Abdominis
• Gastrocnemius
• Soleus

Equipment

• Dumbbells or Kettlebell or Trap Bar

Technique

1. Stand between two heavy dumbbells or kettlebells.
2. Hinge at the hips with a flat back and pick them up, then stand tall.
3. Walk forward with short, quick steps, arms straight at your sides.
4. After the set distance, stop and lower the weights with a hip hinge.

Cues

• Stand tall with the shoulders pulled down and back.
• Squeeze the handles hard and breathe behind a braced core.

Common mistakes

• Rounding the back when lifting or setting down the weights.
• Shrugging the shoulders up toward the ears.
• Taking long strides so the weights swing.

Alternatives

• Suitcase Carry
• Barbell Shrug
• Deadlift