Farmer's Walk

Muscles Worked

How to Perform

1. 1

   Pick up the weight(s) with a deadlift or clean. Stand tall with shoulders back and down, core braced hard.

2. 2

   Walk with smooth, controlled steps — avoid waddling or leaning to one side. Keep your posture rigid.

3. 3

   Breathe in a controlled rhythm. Focus on keeping your shoulders level and your core engaged the entire time.

4. 4

   Walk for the prescribed distance or time. Set the weight down under control, maintaining a flat back.

Common Mistakes

• Leaning to one side or letting your shoulders round forward. Stay tall and square.

• Taking choppy, rushed steps. Walk with smooth, deliberate strides.

• Holding your breath for the entire walk. Maintain controlled breathing throughout.

Pro Tips

• Breathe through your nose in a controlled rhythm. Carries train your ability to brace under dynamic loading — learning to breathe while braced is the skill.

• Take smaller steps than you think you need. Shorter strides keep you more stable and let you carry more weight for longer.

Related Exercises