Farmer's Walk

Today's exercise is Farmer's Walk , a full-body exercise that strengthens grip strength , core muscles , as well as shoulders and back . Great for developing power and endurance, this functional exercise simulates everyday lifts that require strength and balance.

Correct technique

To perform a correct farmer's walk , follow these steps for maximum effect and safety:

  1. Stand with your feet hip-width apart and pick up a heavy dumbbell, kettlebell or special farmer's walk handles in each hand.
  2. Hold the weights at your sides with your shoulders back and your chest up. Make sure your core is engaged to keep your body stable.
  3. Begin walking forward in a straight line, with small, controlled steps. Keep your gaze forward and avoid swinging the weights.
  4. Breathe normally and walk a given distance or time before lowering the weights in a controlled manner.
  5. Turn around and go back if you are doing the exercise on a track or a short distance.

Common errors

Here are some of the most common mistakes that can be made when performing the farmer's walk , and how to avoid them:

  • Rounding of the shoulders: Many people allow their shoulders to round forward due to the weight. Keep your shoulders back and your chest up to maintain good posture.
  • Unsteady steps: Avoid too large or unsteady steps, which can disturb your balance. Walk with small and controlled steps.
  • Weak core muscles: If the core is not activated, it can lead to back pain or instability. Keep your core tight throughout the movement.

Modifications and variations

Here are some variations of the farmer's walk to vary the intensity and target different muscle groups:

  • One Arm Farmer's Walk: Hold a weight in one hand to challenge your core more as it has to work to stabilize your body.
  • Overhead Farmer's Walk: Hold the weights overhead rather than along the sides to further strengthen shoulders and core.
  • Trap Bar Farmer's Walk: Use a trap bar (hex-bar) to distribute weight more evenly and enable heavier lifts.

Repetitions and sets

Reps and sets for farmer's walk can be varied based on your goal:

  • For strength: Walk a shorter distance with heavier weights (20-30 metres), and do 3-4 sets.
  • For endurance: Go a longer distance or increase the duration (40-60 meters), and do 3 sets with lighter weights.
  • For fat burning: Include farmer's walk as part of a circuit workout, with moderate weight and short rest between rounds.

Remember to increase the weight or distance gradually as you get stronger.

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