Farmer's walk - what muscles work, execution technique

In modern power disciplines - bodybuilding and powerlifting - the basic multi-joint elements are bench press, squat with barbell, deadlift. Let's analyze the undeservedly forgotten, but no less effective complex exercise, which is called "farmer's walk."

Farmer's walk - what muscles work, execution technique

What muscles work

The main load is given to the muscles of the core:

  • press;
  • lower back;
  • buttocks.

Quadriceps take a direct part in the movement. Indirectly involved are:

  • deltoids;
  • trapezium;
  • muscles of the forearms and hands.

Benefits and contraindications

The farmer's walk exercise is the transfer of heavy shells from one place to another.

Due to the strength of nature, the main advantage of the element is the stimulation of testosterone production - the hormone responsible for the growth of muscles throughout the body, increase strength and reduce body fat.

Therefore, the farmer’s walk is used by strongmen - athletes participating in power extreme. Exercise has other advantages that bodybuilders and crossfitters will appreciate:

  • Strengthening the grip. The farmer's walk has a positive effect on the development of the muscles of the forearms and the power of the hands, which is useful in other strength elements, for example, in deadlift.

  • Study of the central part of the body. The bark muscles participate in all movements of the athlete, helping him to overcome heavy weights. If you want to progress in basic exercises - do a farmer's walk.
  • Muscle growth. Long-term force exposure during "farm" walking contributes to hypertrophy of muscle fibers.

    Increased hormonal levels help restore muscles, add mass and volume to them.

  • Improving body balance. When performing the exercise, the small muscles responsible for stabilization and coordination work. This develops mobility and a sense of balance of the athlete.
  • Increased Stamina.

    Exercise helps to strengthen not only the muscles, but also the ligamentous apparatus of the legs, arms, back. The athlete becomes less susceptible to power loads.

A farmer's walk involves holding and moving heavy shells simultaneously. This means that the exercise negatively affects the lumbar spine and knees. Therefore, an element is contraindicated for athletes with pathologies of the musculoskeletal system.

You should also be careful about “farm walking” when:

  • sprain the ligaments of the shoulder;
  • disruption of the vestibular apparatus;
  • serious diseases of the cardiovascular system.

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The exercise uses various shells:

  • special beams with handles;
  • trap rods;
  • giri ;
  • unusual options: bags, buckets and even live pigs (yes, just like on a farm).

The farmer does not walk with the bar on his shoulders, as this creates a dangerous compression load on the spine and can lead to a fall.

Trained athletes sometimes do a run with one dumbbell in their hand. This technique allows you to accentuate the oblique muscles of the press.

We recommend beginner athletes and girls to do a farmer's walk with dumbbells. It is necessary to choose the right weights so that the element has the necessary effect and does not cause harm. Two methods are used for this:

  1. Each dumbbell should be equal to 20% of the athlete's body weight.

  2. The athlete takes such shells that he can hold when walking for 35-40 seconds.


  1. Sit down and grab the barbells of the dumbbells with your palms.
  2. Keeping your back straight, rise.
  3. Take short steps forward.
  4. After 30-40 meters, stop, turn around and repeat the passage.

Recommendations :

  • When crouching for dumbbells, keep the deflection in the lumbar. This will protect against injury when lifting heavy shells.
  • Do not lower your chin to your chest. Otherwise, after some time, the upper back will involuntarily “round up”.
  • Do not place your feet wider than your shoulders, otherwise the dumbbells will touch your hips.

    This will make it difficult to carry out and may lead to a shell fall.

  • When moving, bend your legs slightly. A farmer's walk on straight limbs creates a dangerous load on the knee joints.
  • Hold your back vertically. Do not lean forward while moving - this may cause a fall.

  • Avoid swinging. Moving the "farm" step, try to minimize the inclination of the body to the sides.

We recommend beginners and girls to use sports accessories: wrist straps to improve grip and weightlifting belt to protect the lower back.

If you study at home, try to walk the farmer up the stairs. To do this, you need light dumbbells (6-10 kg) or improvised items (for example, two two-liter bottles of water or two identical backpacks filled with books).

Take the load in each hand, exit the staircase and make 5 ascents on the stairs 3-4 floors. So you can qualitatively load the muscles of the legs and buttocks.

Training complexes

In crossfit, a farmer's walk is a basic exercise that can replace other strength elements for the lower body: squats, lunges, leg presses. We offer two WOD programs using the "farmer" walk. The first is called Lavier:

  • The push of the bar from the chest upwards is 5 times (43 kg).

  • The rise of the knees to the elbows in the position of the hang on the horizontal bar - 15 times.
  • Farmer's walk - 150 m (weight of dumbbells - 32.5 kg each).

The program runs in 5 laps. The goal is to minimize pauses in order to complete the workout as quickly as possible.

The second version of the crossfit training is Weston:

  • Work on a rowing machine - a distance of 1000 m.
  • Farmer's walk - 200 m (dumbbell weight - by 20 kg each).
  • Walking with holding the dumbbell over the head with the right hand - 50 m (20 kg).
  • The same walking, but with the left hand - 50 m (20 kg).

The program involves performing 5 laps.

As in the first case, you must complete the lesson as quickly as possible.

Farmer's walk - what muscles work, execution technique

In bodybuilding, you need to regularly change your training plan, as the muscles adapt to the same exercises, and stagnation occurs in the results. We suggest using “farm” walking to create an unusual load for the muscles of the legs and buttocks. The program may look like this:

  • Working out the calf in a vertical simulator - 4x25.
  • Farmer's walk - 4x50 (dumbbell weight - 30 kg each).

  • Leg press - 3x12-15.
  • Extensions in the simulator for quadriceps - 3x15.
  • Flexion in the biceps hip machine - 3x15.
  • Twisting on the press on an inclined bench - 4x20.

If the gym is small, do a “farm” drive for a while.

Take the dumbbells in your hands, take 10 steps, turn around and repeat in the opposite direction. Continue for 40 seconds (4 sets).



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