Exercise

Farmer's Walk

Also known as: farmers walk, farmers carry, loaded carry, farmer carry

Farmer's Walk is a compound exercise for the forearms. Main target: forearm flexors. Also works: upper abs, gluteus maximus, biceps femoris, lower back, vastus lateralis and upper traps. Equipment: other.

EquipmentOther

TypeCompound (multi-joint)

MovementStatic hold

CategoryStrongman

Muscles worked

Primary

Forearm flexors

Secondary

Upper abs Gluteus maximus Biceps femoris Lower back Vastus lateralis Upper traps

How to do it

There are various implements that can be used for the farmers walk. These can also be performed with heavy dumbbells or short bars if these implements aren't available. Begin by standing between the implements.
After gripping the handles, lift them up by driving through your heels, keeping your back straight and your head up.
Walk taking short, quick steps, and don't forget to breathe. Move for a given distance, typically 50-100 feet, as fast as possible.