Farmer's Walk
A intermediate strongman exercise for the forearms, done with a other equipment.
- Main muscles
- Forearms
- Also works
- Abs, Glutes, Hamstrings, Lower back, Quads and Upper back
- Equipment
- Other equipment
- Level
- Intermediate
- Type
- Compound
How to do the Farmer's Walk
- 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.
- After gripping the handles, lift them up by driving through your heels, keeping your back straight and your head up.
- Walk taking short, quick steps, and don't forget to breathe. Move for a given distance, typically 50-100 feet, as fast as possible.
Sets and reps
| Strength | 3–5 sets of 3–5 reps, rest 2–3 minutes |
|---|---|
| Muscle | 3–4 sets of 6–10 reps, rest about 2 minutes |
| Endurance or fat loss | 2–3 sets of 12–15 reps, rest 60–90 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Farmer's Walk
Rickshaw CarryOther equipment · IntermediateQuestions
What muscles does the Farmer's Walk work?
Mainly the forearms, with the abs, glutes, hamstrings, lower back, quads and upper back helping.
Is the Farmer's Walk good for beginners?
It's rated intermediate. Beginners can build up to it with a simpler variation first.
What can I do instead of the Farmer's Walk?
Good alternatives that train the forearms: Rickshaw Carry.
How many sets and reps of the Farmer's Walk should I do?
Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.
Exercise steps and photos: free-exercise-db (public domain).