Dumbbell Farmer's Walk
Two heavy dumbbells carried at the sides
- Level
- Intermediate
- Equipment
- Dumbbell
- Movement
- Farmers carry (including rotational variants like conan's wheel) · Standing
- Tracks
- Weight & Reps
Works
Forearms Abdominals Obliques Traps Shoulders Glutes Quadriceps Hamstrings Lower Back Calves Back
How to do it
- Stand between two heavy dumbbells placed on the floor.
- Hinge at the hips and grip the handles firmly.
- Lift the weights by driving through your heels to stand tall.
- Lock your shoulders back and brace your core tightly.
- Walk forward with short, controlled steps for the target distance.
- Lower the dumbbells back to the floor with a controlled hinge.
Common mistakes
- Rounding the upper back under the weight.
- Taking steps that are too long or erratic.
- Letting the shoulders roll forward during the walk.
- Holding breath instead of bracing the core.
Safety
Drop the weights immediately if your grip fails to avoid crushing toes.
Ensure the walking path is clear of obstacles to prevent tripping.
Tips
- Imagine trying to snap the handles in half to increase grip tension.
- Keep your chest proud and eyes fixed on the horizon.
- Drive through the mid-foot to maintain balance under load.
Details
- Base movement
- Farmers carry (including rotational variants like conan's wheel)
- Load position
- At the sides
- Arms
- Both
- Legs
- Both
- Hand orientation
- Neutral (palms facing each other)
- Body position
- Standing
