Forearms
Farmer's Walk
The Farmer's Walk is a strength exercise with dumbbells for your forearms. Share of the load in the Zulta muscle model: forearm flexors 22%, upper traps 18% and spinal erectors (lower back) 10%.
Also known as: boerenwandeling, farmer carry, farmers carry, farmers walk
How to do it
- Place a heavy dumbbell on each side of your feet.
- Squat down with a flat back, grip the handles in the middle and stand up tall.
- Pull the shoulders back and down and brace the abs.
- Walk forward with short, quick steps for 20 to 40 meters, breathing steadily.
- Stop, then squat down and set the dumbbells on the floor under control.
Tips
- Look straight ahead and keep the chest up the whole walk.
- Grip the center of the handle so the dumbbells do not tip.
Common mistakes
- Leaning forward or letting the shoulders round.
- Taking long strides that make the weights swing.
Muscles worked by the Farmer's Walk
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Walking with a heavy load held still is a grip, trap and trunk exercise: grip and upper traps hold the weight, the obliques, erectors and glute medius keep the body upright on each single-leg step.
Farmer's Walk alternatives
Same equipment
Different equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Farmer's Walk work?
Mainly the forearm flexors and upper traps. The spinal erectors (lower back), obliques and gluteus medius assist.
Is the Farmer's Walk good for beginners?
The Farmer's Walk is rated intermediate. Learn the technique with a light weight first.
What is a good alternative to the Farmer's Walk?
For example the Farmer's Walk (Trap Bar), Pinch Grip Carry and Sandbag Carry. They train mostly the same muscles, some with different equipment.
How do you make the Farmer's Walk harder?
Add weight or reps, or move on to the Yoke Carry and Zercher Carry.
Sources
- McGill et al. 2009, JSCR 23(4):1148-1161 (strongman events)
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