Zirv Fitness
Strength exercise

Farmers Walk

How to do it

  1. Stand a pair of loaded carry handles at your sides and grip one firmly in each hand.
  2. Brace the core and stand up tall by driving through the legs until both implements are fully off the floor.
  3. Set the shoulders back and down, keeping the forearm flexors engaged to maintain a firm grip throughout the set.
  4. Walk forward at a controlled, even pace, taking steady steps of consistent length.
  5. Keep the torso upright and avoid shrugging the shoulders up toward the ears as fatigue builds.
  6. Breathe steadily through the walk and place both implements down with control at the end of the set distance.

Muscles worked

Forearm FlexorsGroup of muscles on the inner forearm responsible for wrist flexion and grip strength. All Forearm Flexors exercises
CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises

Related Forearm Flexors exercises

Barbell Overhead Squat (Snatch Grip)Cable Row (Wide Grip)Clean Grip High PullFarmer's Walk (Heavy)Farmer's Walk (Thick Grip)Frame Carry
Type
Strength
Primary muscles
Forearm Flexors, Core
Measured in
Reps and weight