Farmers walk
- Muscle group
- Abdomen
- Equipment
- Dumbbell
- Primary muscles
- Abs, Forearms, Obliques
- Secondary muscles
- Glutes, Upper back
- Place two heavy dumbbells on the floor, one on each side of your feet. Hinge or squat down with a flat back and take a firm grip on each dumbbell.
- Stand up by driving through your legs, not your back. Once standing, maintain a tall, upright posture with your shoulders pulled back, your chest up, and your core braced.
- Begin walking forward, taking short, controlled steps. Keep your eyes forward and maintain your posture for the desired time.
- To finish, bend your knees and carefully place the dumbbells back on the floor.
Tips
- When picking up the dumbbells, hinge at the hips and bend the knees to lower yourself, keeping your spine in a neutral position, then drive through your legs to stand.
- Throughout the walk, pull your shoulders back and down so they stay level, and keep your chin up with your eyes focused straight ahead.
- Take short, deliberate steps and keep the dumbbells close to your sides rather than letting them swing forward and back as you walk.
Common mistakes
- Allowing the torso to lean or tilt to one side during the walk, rather than staying upright and centered over both feet.
- Letting the shoulders round forward and the upper back collapse instead of keeping the chest up and the shoulder blades drawn back.
- Setting the dumbbells down by dropping them or bending forward at the waist instead of bending the knees to lower them in a controlled manner.
Make Every Set Count.
Plan your workouts, track every session, and see your progress over time.
