Walk forward while holding heavy weights at your sides, using your legs and the rest of your body to support and stabilize the load.
How to do the Farmers Walk#
- Stand with feet about hip-width apart and pick up the weights, holding them at your sides with your arms extended.
- Brace your core, pull your shoulders down and back, and keep your chest upright.
- Look forward and maintain a neutral spine throughout the movement.
- Walk forward in controlled, steady steps for the prescribed distance or time.
- Stop with controlled footing and set the weights down safely when finished.
Muscles worked#
Common mistakes#
- Rounding the shoulders or collapsing the chest.
- Taking overly long strides that compromise balance.
- Letting the weights swing away from the sides.
- Failing to brace the core, causing excessive leaning or arching.
