Farmer's Walk
Heavy implements gripped directly by the handles
- Level
- Intermediate
- Equipment
- Farmer's Handles
- Movement
- Farmers carry (including rotational variants like conan's wheel) · Standing
- Tracks
- Weight & Reps
Works
Forearms Abdominals Glutes Hamstrings Lower Back Quadriceps Traps Back
How to do it
- Stand between the implements with your feet hip-width apart.
- Hinge at the hips and grip the handles firmly.
- Drive through your heels to stand up tall with a straight back.
- Lock your shoulders down and brace your core tightly.
- Walk forward with short, controlled steps while breathing rhythmically.
- Set the weights down gently by hinging at the hips.
Common mistakes
- Rounding the lower back under the heavy load.
- Taking long strides that compromise balance and posture.
- Shrugging the shoulders up toward the ears.
- Holding breath until near fainting instead of breathing rhythmically.
Safety
Drop the weights immediately if your grip fails to avoid crushing your toes.
Ensure the path is clear of obstacles to prevent tripping while loaded.
Tips
- Pull your shoulder blades down and back to engage the traps.
- Imagine pulling the floor apart with your feet to stabilize the hips.
- Keep your eyes fixed on a point at eye level.
- Squeeze the handles as hard as possible throughout the walk.
Details
- Base movement
- Farmers carry (including rotational variants like conan's wheel)
- Load position
- At the sides
- Handle
- D-handle
- Arms
- Both
- Legs
- Both
- Arms straight or bent
- Straight arms
- Hand orientation
- Neutral (palms facing each other)
- Body position
- Standing
- Stance
- Shoulder-width
- Direction
- Forward
