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Farmer's Walk: How to Do It, Benefits and Best Weights
Farmer's Walk: How to Do It, Benefits and Best Weights
The farmer's walk is as simple as exercise gets: pick up something heavy in each hand and walk. Yet this humble carry builds grip strength, upper back thickness, core stability and real-world toughness better than many complicated exercises. It shows up in strongman competitions, athletic programs and everyday gym routines. Here is how to do it right and how to make it part of your training.
What Is a Farmer's Walk?
A farmer's walk, or farmer's carry, is a loaded carry where you hold a weight in each hand at your sides and walk a set distance or time. You can use dumbbells, kettlebells, trap bars or dedicated farmer's walk handles. The goal is to keep a tall, braced posture while moving under load.
Muscles Worked
- Forearms and grip: hold the load for the entire set.
- Traps and upper back: keep your shoulders from being pulled down.
- Core: resists leaning and twisting as you step.
- Glutes, quads and calves: carry you across the floor.
- Shoulders: stabilize the arms at your sides.
How to Do the Farmer's Walk
- Place the weights on the floor beside your feet.
- Hinge at the hips and bend your knees to grab the handles, keeping your back flat.
- Stand up as if doing a deadlift, ending tall with shoulders back.
- Brace your core, look ahead and take short, controlled steps.
- Walk your chosen distance, keeping the weights steady at your sides.
- Set the weights down by hinging back down, not by dropping them.
Picking the Right Weight
A common starting point is to carry about half your body weight in total, split between both hands, for 30 to 40 meters. Stronger lifters progress to carrying their body weight or more in each hand. If your posture breaks down or you shuffle, the weight is too heavy. If you can walk and talk comfortably, go heavier.
Benefits of the Farmer's Walk
- Grip strength that carries over to deadlifts, rows and pull-ups.
- Core stability under real loads.
- Upper back and trap development.
- Conditioning, since heavy carries spike your heart rate quickly.
- Practical strength for carrying groceries, luggage or gear.
Common Mistakes
- Leaning to one side or letting the shoulders round forward.
- Taking long, heavy strides that make the weights swing.
- Shrugging the weights up instead of holding them with a neutral shoulder.
- Picking up the weights with a rounded back.
- Looking at the floor, which pulls your posture forward.
Farmer's Walk Variations
Suitcase carry
Carry a weight in one hand only. Your core has to work hard to keep you from tipping sideways.
Trap bar carry
Step inside a trap bar and walk with it. It allows heavier loads with better balance.
Kettlebell farmer's walk
Kettlebells hang slightly differently and challenge the grip in a unique way.
Farmer's hold
Pick up the weights and hold them in place for time. It is great when you lack walking space.
Chalk, Straps and Grip Training
Because grip is a big part of the point, many lifters perform farmer's walks with nothing but chalk. Bay Gear Co. liquid chalk dries fast and keeps sweaty palms from slipping on knurled handles. (Liquid chalk is not returnable.) Our 50 ml bottle is $9.99 and the 250 ml bottle is $29.99.
Straps are a tool for when the goal is training your legs, back and conditioning with weights heavier than you can hold. Bay Gear Co. padded lifting straps are 24" and $19.99. If you want both grip work and heavy carries, try a mix: unstrapped carries at moderate loads, strapped carries for the heaviest sets. Our post on lifting gloves vs chalk vs straps explains the trade-offs between each option.
Should You Wear a Belt for Carries?
Strongman athletes often wear a belt for very heavy carries to brace their midsection. For general training at moderate loads, many people prefer to carry beltless so the core works on its own. A quick locking belt at $34.99 is easy to put on and take off between carry sets.
Sample Farmer's Walk Workouts
Beginner grip builder
- 4 rounds of 30 meters with moderate dumbbells, resting 90 seconds.
Strength finisher
- 5 rounds of 20 meters with heavy handles, resting 2 minutes.
Conditioning circuit
- Farmer's walk: 40 meters
- Goblet squats: 10 reps
- Push-ups: 15 reps
- Rest 60 seconds, repeat 4 times.
Where to Put Farmer's Walks in Your Week
Carries fit well at the end of a pull or leg day, when your grip work will not interfere with heavy deadlifts. They also make an excellent standalone conditioning session. Two sessions a week is plenty for most people. For more ideas on building a training week, see push pull legs split.
Farmer's Walk Technique for Heavier Loads
As weights climb, small details make a big difference. Grip the handles in the exact middle so they do not tip forward or backward as you walk. Take a short breath and brace before the first step, then use quick, shallow breaths during the carry. Keep your steps fast and short, almost like shuffling with purpose. Turning around is the hardest part, so if your course requires a turn, slow down slightly and pivot in small steps. Finally, set the weights down with the same care you used to pick them up, keeping your back flat.
FAQ
How long should a farmer's walk be?
Most sets cover 20 to 50 meters or last 20 to 60 seconds.
How heavy should a farmer's walk be?
Start around half your body weight total and progress gradually.
Does the farmer's walk build abs?
It trains your core to stabilize under load, which works the abdominal muscles and obliques.
Can I do farmer's walks every day?
Light carries can be done often, but heavy carries need recovery like any heavy lift.
Carry More With Bay Gear Co.
Stock up on chalk and straps before your next carry session. Shop with free shipping on orders over $49 and a 30-day return policy.