Farmer's walk
Also called farmers walk, farmer walk, farmer's carry, farmers carry, farmer carry, dumbbell farmer's walk.
What is a farmer's walk?
A farmer's walk, also called a farmer's carry, is a loaded carry performed with equal weights held at your sides while you walk. The forearm and finger flexors hold the handles, the trapezius supports the load, and the abdominal and spinal muscles stabilize the trunk. This guide uses dumbbells; farmer handles and kettlebells use the same basic movement.
How do you perform a farmer's walk?
Set up
- Clear a straight route and place two equally loaded dumbbells beside your feet.
- Bend your hips and knees, take both handles with straight arms, brace your trunk, and stand up before walking.
Execution
- Walk with controlled steps and a tall torso while keeping both dumbbells quiet at your sides.
- Stop before your grip or posture breaks, then bend your hips and knees to place both weights down under control.
Common mistakes
Starting without a clear route
Choose the distance and turning space before lifting so you do not have to dodge equipment while loaded.
Letting the dumbbells swing
Shorten the steps or reduce the load until the weights stay close to the sides instead of pulling the torso around.
Rushing the pickup or set-down
Treat both ends like a controlled deadlift rather than dropping the weights after the walk.
Where it fits in a session
As loaded conditioning, grip work, or a finishing movement after strength training.
Keep the logged load and distance convention consistent. For paired implements, record whether the value means each hand or the combined load.
Muscles worked
Primary
Secondary
Schematic surface view. Some muscles are partly visible or not shown.
The hands and trapezius support the carried load while the abdominal and spinal muscles stabilize the trunk during walking.
Variations
- Farmer handles carry — Uses dedicated implements that keep the load farther from the legs.
- Kettlebell farmer's walk — Carries one equal kettlebell in each hand.
- Suitcase carry — Carries weight on one side, creating a different anti-lean demand.
Frequently asked questions
Is a farmer's walk the same as a farmer's carry?
Yes. The two names describe the same bilateral loaded walk and are aliases on this page.
Can I use dumbbells instead of farmer handles?
Yes. Dumbbells, kettlebells and dedicated farmer handles all work. Use equal loads at your sides and keep the weights controlled while walking.
How should I log the weight?
Choose either the load in each hand or the combined load, label the convention if needed, and use it consistently so later sessions remain comparable.