Build Full Body Strength with Farmers Walk

Farmers Walk

Rep Range

Time Based

Hints

Stand tall with a dumbbell in each hand, arms extended by your sides, and palms facing inward. Engage your core, keeping your back straight, chest up, and shoulders back. Avoid hunching over. Begin walking at a steady pace. Each step should be deliberate, and the focus should be on maintaining a straight posture. Grip the dumbbells firmly and avoid letting them sway too much as you walk. Keep your gaze forward and head in a neutral position.

Common Mistakes

Allowing the dumbbells to pull your shoulders down or forward can lead to strain and improper form. Not engaging the core can result in less stability for the spine and decreased balance during the walk. Walking too quickly or in an uncontrolled manner may cause tripping or dropping the dumbbells. Not maintaining an even grip on the dumbbells can result in uneven weight distribution.

Breathing

Breathe naturally throughout the exercise. Take deep breaths, inhaling through the nose and exhaling through the mouth. It's essential to remain relaxed and not hold your breath, as this can increase blood pressure. Ensure continuous breathing to provide oxygen to the muscles, especially during prolonged walks.

Muscle Focus

Primary Muscles

Quads, Glutes, Calves Latissimus Dorsi, Core, Erector Spinae, Traps, Hamstrings

Secondary Muscles

Adductors, Levator Scapulae, Rhomboids, Teres Major, Teres Minor

Tertiary Muscles

Infraspinatus, Shoulders