The Farmer’s Walk -The Ultimate Walking Challenge!

M2U00058 farmer walkYou don’t have to be a farm-fed beef cake in order to do this all-in-one exercise challenge.  The Farmer’s Walk has been around for a very long time, and is sometimes called the Farmer’s Carry.  It is also associated with strongman competitions, where the participants lift a good 200-300 pounds in each hand!

Now, the great thing about the Farmer’s Walk is that you do not have to lift an extreme amount of weight to get a fantastic workout.  So, if you are unable to lift 200+ pounds, no worries.  The idea is to lift some heavy weights, such as dumbbells, or kettle bells.  Make sure you start with weights that you can easily manage without injuring yourself, and simply walk with it.

You can also start out with much lighter weights if you simply want to condition yourself.   Lighter weights would also be a good idea when you are just starting out.  That is the beauty of any walking program.  It is self- limiting.  You determine the weight you want to start with, and then set your own pace and distance that you choose to walk.

One of the best things about the Farmer’s Walk is that it engages all kinds of muscles in one workout.


As you can imagine, your arms are going to get a nice little workout here.  Your forearms get an intense workout which will help to improve your grip strength.  Your biceps and triceps will work to stabilize your elbow and shoulder joints while you are walking with the weights.

Back and Shoulders

The muscles of the back and shoulders are the target muscles of the farmer’s walk, particularly the trapezius. These muscles must work together in a continuous contraction to keep your shoulder blades together and down and keep your shoulder joint stable as you carry the heavy weights.


Strong core muscles are necessary when performing the farmer’s walk with heavy weights. The muscles of your back and abdomen, work together to support your torso and the additional weight you are carrying.  Keeping your abdomen tight during the exercise is necessary to protect your lower back.


Because the farmer’s walk requires you to walk, the muscles of your legs are used extensively to move the added weight. The quadriceps, hamstrings, gluteus medius, gluteus minimus and the calf muscles are of particular importance during the farmer’s walk.

The Farmer’s Walk is a great way to increase your endurance and take your walking and fitness routine to the next level.  There are numerous benefits to doing the Farmer’s Walk include:

Builds a strong core, which is a fantastic benefit of the Farmer’s Walk.  Having a strong core basically means that you have strong back and abdominal muscles, which provide stabilization for your entire body.

Improved balance and sense of control will develop as you will become more aware of the posture required to complete this exercise.

Ankle and grip strength will improve

Works many muscles simultaneously which allows for a more complete workout regimen in less time.        

When you head out the door with your weights, you want to make sure that your posture is aligned properly.  Please click here to see this brief video I came across on YouTube.  Enjoy! .

DISCLAIMER:   This article is for informative purposes only. Always consult a physician before starting any physical fitness program in order to reduce the risk of injury.




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