Farmer's Walk
10 reps
Grab a heavy load in each hand and walk tall with a braced core.
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FOREARMS
Farmer's Walk
A loaded carry that builds grip, shoulders, and core all at once. Holding heavy weights while you walk challenges your whole body to stay stable, and it mirrors everyday tasks like hauling groceries, making it great for real-world strength.
How to do it
- 1
Stand between the two weights, feet about shoulder width apart.
- 2
Brace your core to lock in a neutral spine.
- 3
Hinge your hips back, bend the knees a little, and grip both handles with palms facing in.
- 4
Drive back up to standing.
- 5
Walk forward with short, controlled strides, keeping your hips stacked under your shoulders.
- 6
Continue for the set distance or time.