Farmers walk
Farmers walk builds forearm strength and grip, while improving core stability and upper body control. It carries over to lifting and everyday carrying.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Place the dumbbells or farmer's walk handles at your sides and lift them from the floor using your legs while keeping your back neutral.
- 02
Stand tall with your chest up, pull your shoulders back and down, and brace your core.
- 03
Walk the prescribed distance or for the prescribed time using short, controlled steps, keeping the weight balanced evenly on both sides.
- 04
Stop under control and lower the dumbbells to the floor using your legs while keeping your back straight.
Beginner's guide
§ 03 · GuideFarmers walk builds forearm strength and grip, while improving core stability and upper body control. It carries over to lifting and everyday carrying.
You should feel it mostly in your forearms and grip, with your core working too. It should not feel like strain in your lower back or collapsing shoulders.
A common mistake is letting the shoulders roll forward or swaying with the weights. Stay tall, keep your shoulder blades controlled, and take short, steady steps.
How to get started at the gym
§ 04 · SisuLiftFarmers walk is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Tips
§ 05 · TipsMaintain an upright posture throughout the walk, and don't let your shoulders slump forward under the load. Squeeze the handles tightly, your grip will often fail before the rest of your muscles.
Develops grip strength and the entire core.
More exercises: Forearm
§ 06 · Same muscles
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