Farmer's Walk

Technique

How to perform Farmer's Walk

1. Use a pair of farmer handles or heavy dumbbells, or stand inside a trap bar.
2. Brace your core, keep your back neutral, and lift the implement by extending your hips and knees.
3. Stand tall with your shoulders set and the load controlled at your sides.
4. Walk with short, deliberate steps for the prescribed distance while breathing steadily and preventing the load from swinging.
5. Set the implement down by bending your hips and knees while maintaining control.

Programming relevance

Muscles involved

Primary targets: Gluteus Maximus, Rectus Femoris, Vastus Lateralis, Vastus Medialis.