Farmer's Walks | Gymacetamol

Muscles Worked

Primary

Forearms

Quick Cues

1

Heavy weight in each hand

2

Walk with upright posture

3

Shoulders back and down

4

Grip hard

Equipment Needed

Dumbbells

Stand between two heavy dumbbells or kettlebells and pick them up at your sides.
Stand tall with your shoulders back and core braced.
Walk forward in a straight line with controlled, even steps.
Keep the weights from swinging and maintain an upright posture.
Walk for the prescribed distance or time.
Set the weights down under control.

Common Mistakes

Leaning to one side

Using a weight that is too heavy and losing posture

Shrugging the shoulders up

Pro Tips

Grip heavy implements and walk with your shoulders down and chest up

Keep your core braced as if expecting contact

Use straps only if grip fails before your traps and core fatigue

Your Progress

Variations

Suitcase Carry

Trap Bar Carry

Overhead Carry