Setup and loading
A heavy weight in each hand, at your sides.
How to do the farmer's walk step by step
- Pick up the weights as in a deadlift.
- Walk with short, controlled steps.
- Keep your chest up and your shoulders back.
Form cues
- Motionless torso
- Squeeze the handles hard
Common mistakes
- Hunching over
- Letting the weights bang against your legs
Sets and reps for your goal
Endurance
4 x 40 m2-4 sets of 15-30 reps or 30-60 seconds at 40-60% of your max. Rest 30 to 60 seconds.
Steady pace and clean technique to the end. Circuits help you build volume with little rest.
Core & Stability
3 x 30-40 m with your torso upright · rest 60 s3-4 sets of 20-45 seconds or 8-12 slow reps. Rest 45 to 60 seconds.
Neutral spine, tight abs and controlled breathing. Progress in time or leverage before adding weight.
Max Strength
5 x 15-20 m very heavy3-6 sets of 1-6 reps at 80-90% of your max (1RM). Rest 2 to 5 minutes.
Leave 1-3 reps in reserve. If your technique breaks down, lower the weight: strength is built with good reps.
A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.
Check your form
Film yourself from the side or ask someone to watch, then tick what you get right.
Sports it suits
Gear for this exercise
- Adjustable dumbbellsSave space and replace a whole dumbbell rack at home.
- KettlebellStart with 12-16 kg (26-35 lb) for women or 16-24 kg (35-53 lb) for men.
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