Farmer's Walk is an exercise where you walk a certain distance or for a certain time with a heavy weight in each hand. The exercise is also known as farmer's carry and is primarily used to train grip strength, forearms, core, and upper back.
The exercise is simple to learn, requires limited equipment, and can be adapted for both beginners and experienced strength trainers.
What muscles does Farmer's Walk train?
Farmer's Walk is a loaded carry, where several muscle groups work simultaneously to keep the body stable and the weights under control.
Forearms and grip
The hands and forearms work constantly to hold onto the weights. Therefore, Farmer's Walk is an effective exercise for targeted grip training.
Trapezius and upper back
The trapezius and muscles around the shoulder blades help stabilize the shoulders and keep the upper body upright.
Core
The abs, lower back, and other core muscles work to resist movement and keep the body stable while walking.
Shoulders and arms
Shoulders and arms work statically to hold the weights in a stable position alongside the body.
Legs and hips
Legs and hips provide propulsion and stability as you move with the extra load.
Why is Farmer's Walk good for grip strength?
In Farmer's Walk, you must hold onto the weights throughout the entire set. This challenges the grip over a longer period and allows you to train both grip strength and the ability to hold on under load.
A stronger grip can be useful in, among other things:
- Deadlifts.
- Romanian Deadlifts.
- Rows.
- Pull-ups.
- Shrugs.
Farmer's Walk can therefore be used as a supplement if you often find your hands tiring before the rest of your body.
How to do Farmer's Walk
- Choose two appropriate weights. Start with dumbbells or kettlebells that you can hold securely throughout the entire set.
- Lift the weights in a controlled manner. Use the same basic stance as a regular lift from the floor, and avoid lifting with a rounded back.
- Stand steadily. Keep your upper body upright, brace your core, and let your arms hang naturally by your sides.
- Walk with short, controlled steps. Look straight ahead and avoid letting the weights swing unnecessarily.
- Put the weights down in a controlled manner. End the set before your grip or body position completely breaks down.
The goal is not necessarily to hold the weights for as long as possible. Good body position and control are more important than continuing after your technique starts to fail.
How heavy and how far should you walk?
Load and distance depend on your training level and your purpose for the exercise.
For grip strength
Use a relatively heavy weight that you can hold with good control for about 15–30 seconds. Three to five sets is a reasonable starting point.
For general strength and stability
Use a moderate load and walk approximately 20–40 meters per set. Focus on a stable body position and consistent steps.
For work capacity
Use a lighter weight and work in longer intervals. Here, the load should still be light enough for you to maintain control throughout the entire set.
Start conservatively and gradually increase either the weight, distance, or time. You don't need to increase all three simultaneously.
Common mistakes in Farmer's Walk
- Too heavy a load: The weight causes the body to collapse or the weights to swing.
- Passive core: The abs and back are not adequately braced during the movement.
- Elevated shoulders: Shoulders are unnecessarily pulled up towards the ears throughout the entire set.
- Too long and fast strides: This reduces control and makes it harder to keep the body stable.
- Training to total grip failure: Weights risk being dropped uncontrollably.
Should you use lifting straps for Farmer's Walk?
If the purpose is to improve grip strength, Farmer's Walk should, as a rule, be performed without lifting straps. Straps specifically relieve the grip and will therefore reduce the part of the exercise you are trying to train.
If the goal, however, is to train loaded carries with very high loads without focusing on the grip, straps can be used in special cases. However, the exercise then no longer functions as targeted grip training.
A practical solution is to perform Farmer's Walk without straps and save straps for working sets in, for example, deadlifts, Romanian Deadlifts, and rows, where the back or posterior chain is the primary focus.
Can Farmer's Walk help your deadlift?
Farmer's Walk can strengthen your ability to hold onto heavy weights. This can be relevant if your grip becomes the limiting factor in deadlifts.
However, the transfer is not automatic. Deadlifts should still be trained directly, while Farmer's Walk serves as supplementary grip training.
You can read more in our complete guide to lifting straps in deadlifts.
Variations of Farmer's Walk
Farmer's Walk with dumbbells
The most accessible variation and a good place to start.
Farmer's Walk with kettlebells
Similar to the dumbbell variation, but the weight and handle may feel different in the grip.
Trap bar carry
Performed with a trap bar, allowing the load to be placed close to the body.
Suitcase carry
Here, only one weight is carried at a time. This places greater demands on the core's ability to resist the body bending sideways.
Conclusion
Farmer's Walk is a simple and effective exercise for grip strength, forearms, core, and upper back.
Perform the exercise without straps when the goal is a stronger grip. Use a load that allows you to walk in a controlled manner and maintain a stable body position throughout the entire set.
Frequently Asked Questions
Is Farmer's Walk good for grip strength?
Yes. You must hold onto the weights throughout the entire set, which challenges both your hands and forearms.
Should you use straps for Farmer's Walk?
Normally not, if the purpose is to train the grip. Straps can reduce the load that hands and forearms are exposed to.
What muscles does Farmer's Walk train?
The exercise primarily trains forearms, grip, trapezius, core, shoulders, legs, and hips.
How long should you do Farmer's Walk?
A starting point can be 15–30 seconds with a heavy load or approximately 20–40 meters with a moderate load.
Can beginners do Farmer's Walk?
Yes. Beginners should start with a manageable weight and focus on control, stability, and safe handling of the weights.
Can Farmer's Walk improve deadlifts?
The exercise can strengthen the grip and thus be a useful supplement if your hands are limiting your deadlift.
