Kettlebell Farmer's Walk
- Level
- Beginner
- Equipment
- Kettlebell
- Movement
- Farmers carry (including rotational variants like conan's wheel) · Standing
- Tracks
- Weight & Reps
Works
Forearms Traps Back Abdominals Obliques Lower Back Glutes Quadriceps Shoulders
How to do it
- Place a kettlebell outside each foot, handles parallel to your feet.
- Stand between them with your feet hip-width apart.
- Hinge at the hips with a flat back and grip each handle firmly in the center.
- Brace your core and stand up, using your legs to lift the bells to your sides.
- Stand tall with your shoulders pulled down and back and your arms straight.
- Take short, controlled steps forward, keeping the bells still at your sides.
- Breathe behind a braced core for the full distance or time.
- Stop, then hinge and set the bells down with control.
Common mistakes
- Rounding the back when picking up or setting down the bells.
- Leaning or bending to one side.
- Shrugging the shoulders toward the ears.
- Overstriding or rushing so the bells swing.
Safety
Lift and lower the bells with a hip hinge, not a rounded spine.
Clear the walking path and set the bells down before your grip fails.
Turn around slowly, with small steps.
Tips
- Crush the handles and keep your wrists neutral.
- Stand tall with your ribs down and your eyes forward.
- Keep your shoulders packed, not shrugged.
- Walk heel to toe at a steady pace.
Details
- Base movement
- Farmers carry (including rotational variants like conan's wheel)
- Load position
- At the sides
- Arms
- Both
- Legs
- Alternating
- Hand orientation
- Neutral (palms facing each other)
- Body position
- Standing
- Stance
- Shoulder-width
- Direction
- Forward
