The farmers walk exercise is a great exercise for strengthening the calves, your grip strength, as well as just about every other muscle in the body as they all contract together to help execute the movement pattern.

This exercise is great for conditioning, so is typically performed by those who are looking to improve their cardiovascular conditioning, burn fat, and build strength at the same time.

Done properly, it could actually replace part or all of your cardio workout routine.

It’s a very simplistic exercise, however is one that delivers excellent results.

Farmers Walks Exercise How To

  • Start in a standing position, holding a pair of heavy dumbbells down by your side.
  • Alternatively, you can also use a specific piece of equipment designed for the farmers walk if you happen to have it in the gym (if not, dumbbells work fine)
  • Once in position holding the dumbbells/weight, begin to walk across the floor, going as far as possible until fatigue sets in
  • Once fatigued, set down the weight to finish the rep.

Form and Technique

Keep the abs tight the entire time through the movement and ensure you never bend at the waist, leaning forward or backward.  The body should remain upright at all times.

Variations:   Dumbbell LungesSide Lunges

Routine for Strength:  3 sets of 25 metres (pyramid weight) (30 secs rest between sets)

Routine for Muscle Gains:  5 sets of 25 metres (pyramid weight) (45-60 secs rest between sets)

Farmers Walk

How To Do Farmers Walk