Farmer's Walk
How to do the Farmer's Walk
- 1
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.
- 2
After gripping the handles, lift them up by driving through your heels, keeping your back straight and your head up.
- 3
Walk taking short, quick steps, and don't forget to breathe. Move for a given distance, typically 50-100 feet, as fast as possible.
How to program the Farmer's Walk
Sets and reps
As a compound movement, the Farmer's Walk responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Farmer's Walk is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
Put the Farmer's Walk into a plan
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Frequently asked questions
What muscles does the Farmer's Walk work?
The Farmer's Walk primarily targets the Forearms. It also recruits the Abdominals, Glutes, Hamstrings, Lower Back, Quadriceps, Traps as supporting muscles.
What equipment do I need for the Farmer's Walk?
You need Other. Difficulty level: Intermediate.
How many sets and reps of the Farmer's Walk should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
