Farmer's Walk

Farmer's Walk is a intermediate-level compound in the strongman category that primarily works the forearms. It also recruits the abs, glutes, hamstrings, lower back, quads and traps. It is performed with other equipment.

How to do it

1. 1There 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.
2. 2After gripping the handles, lift them up by driving through your heels, keeping your back straight and your head up.
3. 3Walk taking short, quick steps, and don't forget to breathe. Move for a given distance, typically 50-100 feet, as fast as possible.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Keep your core braced and your spine neutral throughout the movement.
• •Add load only once you complete all reps with good form — progressive overload.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.