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Farmer's Walk


Farmer's Walk
Table Of Contents

Exercise Description

Main Target Muscles

Quadriceps, Hamstring, Calves, Glutes

Secondary Target Muscles

Shoulder, Core

Workout Type


Gym Gear

Dumbbell, Kettlebell

Fitness Level




Power Move


Target Muscles: Quadriceps, Glutes, Calves, Hamstrings, Core, Upper Back, Shoulders, Biceps, and Triceps

Farmer’s Walk Overview

Farmer’s carry is yet another easy workout. Lift two dumbbells in each hand with weights that are heavy enough for you. Once you’ve gripped the weights correctly, stand up straight, start walking 20 steps in the forwarding direction, and then slowly put the weights back on the ground.

How to Do It

  • Stand straight with your feet shoulder-width apart. Arms should be resting at your sides.
  • Place dumbbells on the floor.
  • Squat down a little and grab the dumbbell in each hand.
  • Pull your shoulder blades down and back, engage your core and return to the upright position.
  • Step forward and start walking. Keep your head up and straight, shoulder back and core completely engaged.
  • Walk for 20 steps at least.

Farmer’s Walk Tips

  • Make sure to walk in one straight line.
  • Increase the distance and time gradually to get the most out of the exercise.
  • For beginners, it is best to walk for a small distance.
  • Increase your weight gradually to make it more challenging.

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