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Illustration of the Farmer's Walk: Stand tall, shoulders back, short quick steps - do not let the load pull you forward.
compound · Carry

Farmer's Walk

Farmer's Walk is a compound carry movement for forearms, using Farmer's Walk Handles. It also works traps, core and glutes. 3 sets of 30-40m, 2 min rest.

Primary muscle
Forearms
Equipment
Farmer's Walk Handles
Difficulty
Intermediate
Sets and reps
3 × 30-40m
Rest
90s
Force
static

How to do it

  1. 1
    Set up

    Handles loaded and set beside the feet, deadlift them up and go.

  2. 2
    The cue that matters

    Stand tall, shoulders back, short quick steps - do not let the load pull you forward.

  3. 3
    Work it

    3 sets of 30-40m, resting about 2 minute between them.

Muscles worked

Forearms does most of the work. Traps, core and glutes take the rest.

Forearms exercisestrapscoreglutes