GymPlan AIFarmer's Walk
Farmer's Walk is an intermediate compound strongman that mainly works your forearms, with help from your abs, glutes, hamstrings, lower back, quads and traps.
How to do the farmer's walk
- There are various implements that can be used for the farmers walk. These can also be performed with heavy dumbbells or short bars if these implements aren't available. Begin by standing between the implements.
- After gripping the handles, lift them up by driving through your heels, keeping your back straight and your head up.
- Walk taking short, quick steps, and don't forget to breathe. Move for a given distance, typically 50-100 feet, as fast as possible.
Muscles worked
Sets and reps
For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.
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Exercises that train the same main muscle.
FAQ
What muscles does the farmer's walk work?
It mainly works your forearms; your abs, glutes, hamstrings, lower back, quads and traps assist.
How many sets and reps of farmer's walk should I do?
For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.
Is the farmer's walk good for beginners?
It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.