Farmer's Walk
- Main muscles
- Forearms
- Also works
- Abs, Glutes, Hamstrings, Lower back, Quads, Traps
- Equipment
- Other equipment
- Level
- Intermediate
- Type
- Compound
How to do it
- There 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.
- After gripping the handles, lift them up by driving through your heels, keeping your back straight and your head up.
- Walk taking short, quick steps, and don't forget to breathe. Move for a given distance, typically 50-100 feet, as fast as possible.
Quick answers
- What muscles does the Farmer's Walk work?
- Mainly the forearms, with help from the abs, glutes, hamstrings, lower back, quads, traps.
- What equipment do I need?
- Other equipment.
- Is it good for beginners?
- It is rated intermediate level.
- How do I track progress on it?
- Log each set and beat the weight or reps from last time. Liftrung shows your last set beside the next one and estimates your one-rep max from your sets.
More forearms exercises
- Plate Pinch
- Rickshaw Carry
- Standing Olympic Plate Hand Squeeze
- Wrist Roller
- Bottoms-Up Clean From The Hang Position
- Cable Wrist Curl
Exercise descriptions: free-exercise-db, public domain.