Farmers Walk

Which muscles does it train?

Equipment needed

How to perform it

For strength, use 3 to 5 heavy carries over 10 to 20 meters with 2 to 3 minutes of rest. For conditioning and volume, use 3 to 4 carries over 30 to 50 meters at a moderate load.

Execution and technique cues

• Stand between two dumbbells or kettlebells, hinge at the hips and bend the knees to reach them, grip firmly, and stand up with a neutral spine.
• Retract and depress the shoulder blades, brace the core hard, and let the weights hang at your sides without letting them bang against the thighs.
• Walk with an upright torso, short controlled strides, and keep the head neutral, hips level, and eyes focused forward throughout the carry.
• At the end of the distance, set the weights down under control by hinging at the hips and bending the knees rather than dropping them.

Common mistakes

• Allowing the shoulders to round forward and the torso to lean, which signals grip or core failure and increases spinal load.
• Taking overly long strides that cause the hips to sway side to side, reducing core stability and increasing lateral spine stress.
• Dropping the weights at the end of the carry instead of lowering them with control, increasing the risk of wrist and lower-back injury.

Frequently asked questions

How heavy should the weights be for a farmers walk?

A common starting point is roughly half your bodyweight per hand. Choose a load that allows you to maintain an upright posture and neutral spine for the full distance. If the shoulders round or the torso tilts noticeably, the weight is too heavy.

What distance should I carry for a farmers walk?

Training distances typically range from 20 to 50 meters per set. Shorter distances with heavier loads develop grip strength and maximal carry strength. Longer distances with moderate weight emphasize core endurance and cardiovascular conditioning. Match the distance and load to your training goal.

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