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BeginnerFull BodyDumbbellCompound

Farmer's Walk

A functional full-body exercise that builds grip strength, core stability, and overall conditioning by walking while carrying heavy weights.

Farmer's Walk demonstration

Visual demonstration — Farmer's Walk

Muscles Worked

Forearms (Primary)TrapeziusCoreShouldersLegs

Step-by-Step Instructions

  1. 1Pick up a heavy dumbbell or kettlebell in each hand
  2. 2Stand tall with shoulders back and core braced
  3. 3Walk forward with controlled, deliberate steps
  4. 4Keep your gaze forward and shoulders level
  5. 5Walk for a set distance or time, then set weights down carefully

Training Recommendations

Strength
Sets3-4
Reps40-60 sec or 50m
Rest90-120 sec
Hypertrophy
Sets3
Reps30-45 sec
Rest60-90 sec
Endurance
Sets2-3
Reps60-90 sec or 100m
Rest60-90 sec

Tips & Variations

  • Use the heaviest weight you can carry with good posture
  • Keep shoulders down and back—don't shrug
  • Take short, quick steps for better stability

Common Mistakes to Avoid

  • Leaning to one side
  • Shrugging the shoulders
  • Taking steps too long

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