Beginner
Farmers Walk
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Farmers Walk a full body workout that primarily targets the quads, hamstrings, glutes, calves, erectors, upper back, traps, lats, abs, biceps, triceps, forearms, and hand muscles. It is also a great workout to improve cardiovascular health and endurance and increase muscle strength and power.
Exercise Instructions
-
Step 1
Grab the heaviest dumbbells that you can carry you and walk as fast as you can without letting the dumbbells touch your sides. -
Step 2
Stand with your chest out and walk forward for the recommended distance. Try to use dumbbells that together represent 70% of your body weight.
Muscle Groups
Farmers Walk targets Abs, Forearms, Glutes, Hamstrings, Quads, Traps as seen below.
Exercise Tips
- Avoid leaning forward at the hip. Stand tall and chin parallel to the ground.
- Keep your shoulders pulled back and down throughout the entire exercise. Avoid letting your shou
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