If you want ripped, defined forearms—and why wouldn’t you—the Farmer Walk is definitely one exercise you’re going to want to add to your gym routine.
You’ll want a bar with handles for this one, but if you can’t find two you can also substitute heavy dumbbells or short bars.
The main muscle group worked in this exercise is the forearms. But with proper form, you will also work your abs, glutes, hamstrings, lower back muscles and traps. As you can see, the Farmer Walk is an awesome full-body exercise.
Here’s how to do a Farmer Walk with proper form:
Through the Entire Move
At all phases of the exercise, keep your spine erect and straight and keep your head up. Squeeze your glutes and tuck your ribcage to maintain proper form and posture.
At the Top
Start with the bars or dumbbells on either side of your legs. Grip the handles (or dumbbells) and lift up with your legs as if performing deadlift or squat. Push through your heels, making sure to keep the proper form described above.
Take short steps forward, keeping your weight centered. Be careful not to swing the bars or dumbbells, it could throw you off balance, cause you to fall and potentially lead to injury. And don’t hold your breath during this one—make sure to breathe normally throughout the entire exercise.
Typically, a Farmer Walk will last between 50 and 100 feet. Start with shorter distances and lower weights. Increase your weight and distance gradually and pay attention to how your body reacts.