Farmer's Walk
Muscle Groups: Forearm
Farmer's Walk focuses on Forearm, with Hamstrings, Quads, Lower Back, Traps, Shoulders working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Farmer's Walk with proper form and technique.
- 1
Stand tall with a dumbbell or kettlebell in each hand, arms at your sides.
- 2
Engage your core and keep your shoulders back as you begin to walk forward in a straight line.
- 3
Take small, controlled steps, keeping your head up and back straight throughout the movement.
- 4
Walk for a set distance or time, then return to your starting position.
Tips for Success
These tips will help you perform Farmer's Walk safely and effectively while maintaining proper form.
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Keep your shoulders down and away from your ears to avoid neck strain.
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Don't lean forward; maintain a straight posture to protect your back.
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Start with lighter weights to ensure you can walk safely and avoid dropping the weights.
Secondary Muscles
While Farmer's Walk primarily targets Forearm , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Hamstrings, Quads, Lower Back, Traps, Shoulders . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Farmer's Walk, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Farmer's Walk, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
