Farmers Walk Exercise: Build Your Endurance

Farmers Walk Exercise
The Farmers Walk Exercise
Image Credit: LivestrongWoman (see video below)

The Farmers Walk Exercise is a classic move that can help build strength in your entire body. This exercise is perfect for targeting your grip strength, core, and lower body muscles.

Let’s dive into the benefits, the body parts it impacts, the equipment needed, how to do it correctly, common mistakes to avoid, and why you should include it in your workout routine. And let’s try to have some fun with it too!

Benefits of the Farmers Walk Exercise

The Farmers Walk Exercise is an effective way to build overall body strength. By engaging multiple muscle groups at once, including your grip, core, and lower body muscles, this exercise can help to improve your posture and reduce your risk of injury.

Plus, it can increase your overall athletic performance by improving your balance, stability, and mobility. So, get ready to carry some weight and walk your way to a stronger body!

What Body Parts are Impacted by the Farmers Walk Exercise

The Farmers Walk Exercise targets your grip strength, forearms, shoulders, upper back, core, glutes, and legs. By engaging all of these muscles at once, the Farmers Walk Exercise provides a full-body workout that can help to improve your overall fitness level.

So, let’s get ready to carry some weight and walk our way to a fitter and stronger you!

Equipment You Need to do the Farmers Walk Exercise

To perform this exercise, you will need a set of dumbbells or kettlebells that are heavy enough to challenge you. And, of course, you’ll want to wear some comfortable workout clothes and proper footwear. Oh, and don’t forget to bring your A-game because this exercise is no joke!

Steps for Doing the Farmers Walk Exercise

Step 1: Stand with your feet shoulder-width apart and a dumbbell or kettlebell in each hand.

Step 2: Pick up the weights and walk forward while keeping your chest up, shoulders back, and core engaged.

Step 3: Take short, quick steps and make sure to keep your weight balanced evenly between your feet.

Step 4: Walk for a set distance or time, then turn around and walk back to your starting position.

The video below shows how to complete this exercise, so let’s get walking!

Mistakes to Avoid

To get the most out of this exercise, it’s essential to avoid common mistakes that can lead to injury and reduce the effectiveness of the exercise. Here are some mistakes to avoid:

Not engaging your core: Keep your core engaged throughout the exercise to help stabilize your body and protect your lower back.

Hunching your shoulders: Keep your shoulders back and down to avoid straining your neck and upper back.

Walking too fast: Take short, quick steps and maintain control over the weights. Avoid swinging the weights or walking too fast, as this can lead to injury.


The Farmers Walk Exercise is an excellent exercise for building overall body strength and improving your overall fitness level. So, grab a set of weights and start walking your way to a stronger, healthier you!

And, if you want to switch things up, give the Bulgarian Split Squat Exercise a try. It’s a great way to challenge your legs and glutes!