Exercise library
Farmer’s Walk
The farmer’s walk builds grip, traps and full-body stability by walking while carrying a heavy dumbbell in each hand.
DumbbellFull bodyBeginner
- Equipment
- Dumbbell
- Focus
- Full body
- Level
- Beginner
- Suggested sets
- 3–4 rounds of 20–40 metres.
- Muscles worked
- TrapsForearmsAbsGlutes
How to do it
- 1Stand between two dumbbells and hinge down to grip one in each hand.
- 2Stand up tall with your shoulders back and your core braced.
- 3Keep your arms straight and the weights at your sides.
- 4Walk forward with short, controlled steps and an upright posture.
- 5Walk for the planned distance or time, then set the weights down with a flat back.
Tips & tricks
- Squeeze the handles hard and keep your shoulders pulled back.
- Take smaller, controlled steps rather than rushing.
- Brace your core to stop your torso swaying.
Common mistakes
- Letting your shoulders round forward under the load.
- Leaning to one side as you walk.
- Dropping the weights carelessly at the end.
