The Ultimate Guide to the Farmers Walk

by Dr. Jacob Wilson
Published on May 13, 2025
Fact checked by Rich Gaspari and King Kamali

In terms of full-body development, there are few resistance exercises that can compare to the farmers walk.

Not only is it a highly effective exercise it is also one of the most basic exercises to perform as all that is required is picking up heavy weight and walking with it.

Often due to its simplicity, the farmer’s walk can be overlooked and more technically challenging exercises are selected instead.

However, if you aspire to build full-body strength, size, and stability, then it is worthwhile considering the farmers walk.

Although the exercise is very simple in both principle and execution, it is always worthwhile paying specific attention to a number of areas.

First and foremost it is important that the weight is picked up safely from the floor. Therefore, squat down, lift the chest, flatten the back, grab the weight and then drive through your heels to stand.

Before taking your first step, ensure that the shoulders are back & down, the chest is lifted and the core muscles are braced.

As you take forward steps, it is crucial that you keep the head up and don’t allow it to drop down as this may encourage the shoulders to move out of position.

Having this forward head position and allowing the shoulders to round should be avoided as it will place a great amount of strain through the neck, shoulders, and upper back.

The length of the strides you take depends on the weight being used as with lighter loads you may be able to safely take longer strides whereas heavy loads typically require shorter strides.

Be aware that the farmers walk can be performed using a range of equipment; depending on which piece of kit you are using the technique may be subtly altered.

Consider your training goals and experience to determine whether to use heavy loads and short distances or lighter loads and longer distances.

If your goal is to improve raw strength, there is no denying that a heavy load and a short distance will be of the greatest benefit (1).

It is possible to use the farmers walk to facilitate changes in the cardiovascular system too by utilizing lighter loads and increasing duration. Sets of 2 minutes or more are recommended for cardio improvements.

If you have never performed the farmers walk or are a beginner to resistance training, start with light loads to allow you to master the technique first – specifically maintaining the upright position. 

As mentioned, the farmers walk recruits muscle groups throughout the body and can be considered a full-body exercise. The following muscles are all engaged in the farmers walk: