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Arms

Farmer's Walk

Carry heavy weights over a distance to build strength and endurance.

The farmer's walk is a simple yet effective exercise for enhancing grip strength, building forearm muscles, and improving overall endurance.

How to doTips
Body Part
Arms
Level
Beginner
,
Intermediate
,
Advanced
Muscles
Forearms
Modality
Compound
Direction
Static
Equipment
Dumbbells
Kettlebells
Barbells
Goal
Endurance
,
Strength

How to do:

  1. Pick up a pair of dumbbells, kettlebells, or barbells, one in each hand.
  2. Stand upright with your shoulders back and core tight.
  3. Walk forward at a steady pace for a set distance or time.
  4. Set the weights down carefully and rest.
  5. Repeat for 3-4 sets.

Tips:

  • Keep your back straight and shoulders engaged.
  • Avoid leaning forward or backward.
  • Focus on maintaining a steady pace.
  • Gradually increase the weight as your strength improves.

This exercise in Workout Days

Bodybuilding Split Advanced
Core & Accessory Mastery
Advanced
16 weeks
Strength and Conditioning Intermediate
Full Body Blast
Intermediate
12 weeks
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