Farmer's Walk

The king of loaded carries — builds grip strength, total body stability, and functional strength

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⚡ Quick Reference

Aspect	Details
Pattern	Carry
Primary Muscles	Traps, Forearms, Core
Secondary Muscles	Glutes, Quads, Calves
Equipment	Dumbbells, Kettlebells, or Trap Bar
Difficulty	⭐ Beginner
Priority	🔴 Essential

Movement Summary

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🎯 Setup

Starting Position

1. Weight selection: Start with 50-75% bodyweight per hand
   • Beginners: 25-30 lbs per hand
   • Intermediate: 50-70 lbs per hand
   • Advanced: 70+ lbs per hand
2. Position: Place weights on ground at sides, handles parallel to body
3. Grip: Deadlift the weights up with neutral grip (palms facing body)
4. Stand tall: Full hip extension, shoulders packed
5. Core: Big breath into belly, brace like someone might punch you

Equipment Setup

Equipment	Setting	Notes
Dumbbells	Hexagonal preferred	Won't roll if dropped
Kettlebells	Heavy handles	Better for grip
Trap bar	Loaded appropriately	Easiest on lower back
Space needed	20-60 meters clear path	Turn-around space if limited

Setup Cue

"Pick up like a deadlift, stand like a soldier, walk like you own the place"

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🔄 Execution

The Movement

⬇️ Pick Up

What's happening: Deadlifting the weights safely

1. Hinge at hips, bend knees slightly
2. Grip handles in center for balance
3. Big breath, brace core hard
4. Drive through heels to stand up
5. Breathing: Big breath held during lift

Tempo: 1-2 seconds to stand

Feel: Full body tension, weights in control

🚶 Walking

What's happening: Maintaining stability under load

1. Shoulders back and down — packed position
2. Chest up, eyes forward (not down)
3. Walk with normal stride — don't shuffle
4. Breathing: Continuous controlled breathing
5. Weights stay close to body, not swinging

Tempo: Normal walking pace

Feel: Traps burning, forearms gripping hard, core braced

Common error here: Leaning to one side or forward — reset and focus on staying tall

↩️ Turn Around

What's happening: Changing direction safely

1. Come to complete stop
2. Small steps to turn, don't pivot
3. Maintain core tension throughout
4. Re-brace if needed before continuing
5. Continue walking

Feel: Brief reset, check posture

⬇️ Set Down

What's happening: Controlled lowering to ground

1. Come to complete stop
2. Hinge at hips, bend knees
3. Lower weights under control
4. Don't drop from standing height
5. Breathing: Exhale as you set down

Common error here: Dropping weights — always control the descent

Key Cues

Primary Cues

• "Tall spine, proud chest" — prevents forward lean
• "Shoulders down and back" — activates traps, stabilizes shoulders
• "Squeeze the handles" — maximizes grip engagement

Distance Guide

Goal	Distance	Load	Rest
Strength	20-40m	Heavy (75-90% max)	2 min
Hypertrophy	40-60m	Moderate (60-75% max)	90s
Endurance	60-100m+	Light (40-60% max)	60s

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Traps	Stabilize shoulder girdle, prevent weights pulling down	████████░░ 80%
Forearms/Grip	Maintain grip on handles throughout walk	█████████░ 90%
Core	Resist lateral flexion, maintain upright posture	████████░░ 75%

Secondary Muscles

Muscle	Action	Activation
Glutes	Hip extension and stability during walking	█████░░░░░ 50%
Quads	Knee extension, propel body forward	█████░░░░░ 45%
Calves	Ankle stability and push-off	████░░░░░░ 40%

Stabilizers

Muscle	Role
Erector Spinae	Keeps spine neutral and upright
Shoulders	Maintain stable shoulder position
Obliques	Anti-lateral flexion, prevent side bending

Muscle Emphasis

Why farmer's walks are so effective: They combine grip training, postural strength, and dynamic stability in one movement. The entire body must work as a unit to maintain position under load.

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Shrugging shoulders	Shoulders rise toward ears	Creates unnecessary neck tension	"Shoulders down and back" cue
Forward lean	Torso tilts forward	Lower back stress, poor posture	Lighter weight, "chest up" cue
Shuffling feet	Short, choppy steps	Inefficient, less functional	Normal stride length
Weights swinging	Implements swing away from body	Loss of control, momentum issues	Tighter grip, slower pace
Looking down	Head drops, eyes on ground	Spine flexion, poor posture	"Eyes on horizon" cue

Most Common Error

Letting shoulders round forward — This typically happens when the weight is too heavy. The traps fatigue and shoulders collapse. Use a weight you can maintain perfect posture with.

Self-Check Checklist

• Shoulders packed (down and back)
• Chest up, spine neutral
• Normal walking stride
• Weights not swinging
• Breathing continuously

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🔀 Variations

By Load Distribution

Standard Farmer's Walk

Variation	Change	Why
Dumbbell Carry	Standard hex dumbbells	Most accessible, easiest to load
Kettlebell Carry	Kettlebells instead	Thicker handles = more grip work
Trap Bar Carry	Load trap bar and walk	Heaviest loads possible, easier on grip

Unilateral Focus

Variation	Change	Why
Suitcase Carry	One side only	Maximum anti-lateral flexion, core work
Offset Carry	Different weights each side	Address imbalances

Overhead Variations

Variation	Change	Why
Overhead Carry	Both arms overhead	Shoulder stability, thoracic mobility
Waiter Carry	One arm overhead	Unilateral shoulder stability

Distance Variations

Variation	Distance	Purpose
Short & Heavy	10-20m	Maximum strength, grip power
Medium	40-60m	Hypertrophy, work capacity
Long Distance	100m+	Endurance, mental toughness

Equipment Variations

Equipment	Exercise Name	Key Difference
Dumbbells	Standard Farmer's Walk	Most common, widely available
Kettlebells	Kettlebell Carry	Thicker handles, different weight distribution
Trap Bar	Trap Bar Carry	Heaviest loads, easier to pick up
Specialized	Farmer's Walk Handles	Built specifically for this, best grip
Sandbag	Sandbag Carry	Unstable load, extra stabilization

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📊 Programming

Distance/Time by Goal

Goal	Sets	Distance/Time	Rest	Load	RIR
Strength	3-4	20-40m or 20-30s	2 min	Heavy (75-90% max)	1-2
Hypertrophy	3-5	40-60m or 30-45s	90s	Moderate (60-75% max)	2-3
Endurance	3-4	60-100m+ or 60s+	60s	Light (40-60% max)	3-4
Grip	4-5	To grip failure	2 min	Heavy (70-85% max)	0-1

Workout Placement

Program Type	Placement	Rationale
Upper/Lower	End of upper day	Finisher, won't interfere with main lifts
Full-body	End of session	Total body fatigue, good finisher
Strongman	Primary movement	Main event training
Accessory	After main lifts	Grip/core/stability work

Frequency

Training Level	Frequency	Volume Per Session
Beginner	1-2x/week	3 sets x 20-30m
Intermediate	2-3x/week	4 sets x 40-50m
Advanced	2-3x/week	4-5 sets x 50-60m+

Progression Scheme

Progressive Overload

Progress farmer's walks by either adding weight (5-10 lbs per hand) OR distance (10-20m). Don't increase both at once. Grip strength typically improves quickly at first.

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Dead Hang	Build basic grip strength
Plank Walk	Core stability without grip demands
Light DB Walk	Learning the pattern, building base

Progressions (Harder)

Exercise	When Ready	Link
Suitcase Carry	Can farmer's walk bodyweight (total) for 40m
Overhead Carry	Good shoulder mobility and stability
Cross-Body Carry	Mastered both farmer's and suitcase

Alternatives (Same Goal, Different Movement)

Grip Focus

Alternative	Avoids	Good For
Dead Hang	Lower body involvement	Pure grip training
Plate Pinch Hold	Walking	Finger strength
Fat Gripz Carries	Standard handles	Grip thickness training

Core Focus

Alternative	Equipment
Suitcase Carry	One dumbbell
Plank Variations	Bodyweight

Minimal Equipment

Alternative	Benefit
Bucket Carries	Fill with water/sand
Backpack Loaded Walk	Any heavy items

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Low back pain	Compression under load	Use trap bar, lighter weight
Shoulder issues	Stress on shoulder girdle	Start very light, focus on position
Grip weakness	Drop risk	Use straps initially, build up
Balance issues	Fall risk	Start with single-arm carries by wall

Stop Immediately If

• Sharp pain in lower back or shoulders
• Loss of grip (weight slipping)
• Dizziness or balance loss
• Severe forearm cramping

Safe Failure

How to safely stop a farmer's walk:

1. If grip failing: Come to controlled stop, hinge and set weights down
2. If lower back hurts: Stop immediately, set weights down, don't push through
3. Never drop weights from standing height — always controlled descent
4. Have clear path with no obstacles to trip over

Setup Safety

Safety Item	Importance	Notes
Clear walking path	Critical	Remove any trip hazards
Proper flooring	Important	Avoid slippery surfaces
Spotters	Optional	Only for max attempts
Turn-around space	Important	Don't walk into corners

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Shoulder	Static stabilization	Minimal movement	🟡 Moderate
Spine	Maintain neutral	No flexion/extension	🟡 Moderate
Hip	Walking motion	Normal gait	🟢 Low
Knee	Walking motion	Normal gait	🟢 Low
Ankle	Stabilization during gait	Normal dorsiflexion	🟢 Low

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Shoulder	Full active ROM	Overhead reach	Address before heavy carries
Thoracic	Adequate extension	Wall test	Improve before loading
Hip	Normal walking ROM	Walking test	Should be fine for most

Joint Health Note

Farmer's walks are relatively joint-friendly because there's no impact and minimal ROM requirements. The static hold nature is easier on joints than dynamic movements.

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❓ Common Questions

How heavy should I go on farmer's walks?

Start with 50% of your bodyweight per hand (so 100% bodyweight total). For example, if you weigh 180 lbs, use 90 lb dumbbells. Work up to bodyweight per hand over time. If grip fails before 20 meters, the weight is too heavy.

Should I use straps for farmer's walks?

Generally no — grip training is one of the main benefits. However, straps are acceptable if: (1) You're training for non-grip purposes (core, conditioning), (2) Your grip is limiting other training, or (3) You're doing very high volume. Build raw grip strength first.

How far should I walk?

Depends on your goal. For strength: 20-40 meters with heavy weight. For hypertrophy/work capacity: 40-60 meters. For endurance: 60-100+ meters. Time-based works too: 20-60 seconds of continuous walking.

Can I do farmer's walks every day?

Your grip and traps might not recover in time. 2-3 times per week is optimal for most people. If doing daily, use lighter weights and focus on technique rather than maximum loading.

My grip gives out before my core — is that normal?

Yes, very normal, especially for beginners. Your grip will be the limiting factor initially. It will improve quickly with consistent training. Consider adding dedicated grip work (dead hangs, plate pinches) to build up grip capacity.

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📚 Sources

Biomechanics & Muscle Activation:

• McGill, S. (2015). Low Back Disorders — Tier A
• Strongman training literature — Tier B
• ExRx.net Exercise Analysis — Tier C

Programming:

• Wendler, J. (2011). 5/3/1 Forever (Loaded Carries) — Tier C
• Strongman training protocols — Tier B

Technique:

• Starting Strongman — Tier C
• Rogue Fitness Carry Guides — Tier C

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For Mo

When to recommend this exercise:

• User wants to build grip strength
• User needs core stability work
• User wants functional, full-body strength
• User is training for strongman or general fitness
• User wants a simple but brutally effective finisher

Who should NOT do this exercise:

• Acute shoulder or low back injury → Suggest Dead Hangs or Planks
• No equipment available → Suggest Loaded Backpack Walk
• Severe grip weakness → Start with Dead Hangs first

Key coaching cues to emphasize:

1. "Stand tall like a soldier"
2. "Shoulders down and back"
3. "Squeeze the handles like you're trying to crush them"

Common issues to watch for in user feedback:

• "My grip gives out fast" → Normal at first, will improve; consider straps temporarily
• "My lower back hurts" → Too much weight or forward lean; reduce load
• "Shoulders burning/cramping" → Good! That's the traps working; ensure shoulders aren't shrugged

Programming guidance:

• Pair with: Upper body pressing/pulling, deadlifts (on different days)
• Avoid same day as: Heavy deadlift variations (both tax grip)
• Typical frequency: 2-3x per week
• Best as: End-of-workout finisher or dedicated carry day

Progression signals:

• Ready to progress when: Can complete target distance/time with 1-2 RIR
• Add variation when: Can carry bodyweight per hand for 40m
• Regress if: Grip failing before 20m consistently

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Last updated: December 2024