Farmer’s Walk
Targeted Muscle Groups
Primary Muscles:
- Forearms:
- Trapezius (Traps):
- Core Muscles:
Secondary Muscles:
- Shoulders:
- Glutes:
- Hamstrings and Quads:
- Upper Back:
Equipment Needed
- Dumbbells or Kettlebells:
- Barbell (Optional):
- Trap Bar (Optional):
- Weight Plates (Optional):
How to Do the Farmer’s Walk: Step-by-Step Guide
1. Warm-Up:
2. Setup:
3. Grip the Weights:
4. Stand Up:
5. Walk:
6. Finish:
Recommended Reps and Sets
- Beginner:
- Intermediate:
- Advanced:
Pro Tips for Success
- Maintain Proper Form:
- Engage Your Core:
- Choose the Right Weight:
- Controlled Movements:
- Gradual Progression:
Common Mistakes to Avoid
Common Mistakes to Avoid
- Rounding the Back:
- Swinging the Weights:
- Excessive Leaning:
- Holding Weights Too Low:
- Ignoring Grip Strength: