Start
End
BicepsIntermediateBodyweight
Farmer's Walk
مشية المزارع
Target Muscles
ForearmsAbsGlutesHamstringsLower BackQuadsTraps
Blue = primary · Gray = secondary
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- 1
There are various implements that can be used for the farmers walk. These can also be performed with heavy dumbbells or short bars if these implements aren't available. Begin by standing between the implements.
- 2
After gripping the handles, lift them up by driving through your heels, keeping your back straight and your head up.
- 3
Walk taking short, quick steps, and don't forget to breathe. Move for a given distance, typically 50-100 feet, as fast as possible.
Important tips
Pin your elbows to your sides and keep them there.
Curl without swinging your torso.
Squeeze at the top and resist the weight on the way down.
