How to Do Farmers Walk: Muscles Worked & Proper Form

Farmers Walk exercise technique

Muscles Worked in Farmers Walk

Muscles worked in farmers walk

Primary muscles worked:

Secondary muscles worked:

How to Do Farmers Walk

  1. Step in between two farmers walk-cases, or similar implements.
  2. Inhale, lean forward and grip the handles.
  3. Hold your breath, brace your core slightly, and lift the weights.
  4. Look ahead, and start moving forward in small steps. Increase the stride length as you increase the speed.
  5. Try to keep your body in a straight line and not lean excessively forward as you walk.
  6. When you are done, lower the implements back to the ground in a controlled manner.


Farmers walk is an exercise that, in short, trains you to carry heavy things. The exercise may look simple, but actually trains large parts of your body, with a special focus on grip, shoulders, and stability in your core and hips.

>> Return to exercise directory.

Text and graphics from the StrengthLog app.