# Farmer's Walk

URL: https://heatsy.app/ex/farmers-walk

Also known as: Farmer's Carry, Dumbbell Farmer's Walk, Farmer Walk, Dumbbell Farmer Walk, Farmer Carry, Farmers Walks

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](https://heatsy.app/ex/suitcase-carry)
- [Barbell Shrug](https://heatsy.app/ex/barbell-shrug)
- [Deadlift](https://heatsy.app/ex/deadlift)