Functional
Farmer's Walk
Farmer's walk
Execution (step by step)
1
Grab a heavy dumbbell or kettlebell in each hand, arms at your sides.
2
Stand upright, shoulders back and down, core engaged.
3
Walk in a straight line with short, controlled steps.
4
Keep the weight stable -- avoid swinging or tilting of the torso.
5
Breathe in a controlled manner and keep core tension constant.
6
Do this for as long as your grip holds -- grip is the limiting factor.
Muscles
Primary
griptrapeziuscore
Secondary
quadricepsglutescalves
Programming
| Strength | 4-5 sets x 20-30 meter |
| Hypertrophy | 3-4 sets x 30-40 meter |
| Endurance | 3 sets x 50-100 meter |
Alternatives
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