The Farmer's Walk: How to Build Muscle and Avoid Common Mistakes

Updated: 20 hours ago


The Farmer's Walk: How to Build Muscle and Avoid Common Mistakes

The farmer's walk is one of the most underrated exercises in the gym. It is a great exercise for building muscle and improving your grip strength. In this article, we will describe how to do the farmer's walk, as well as some of its benefits. We will also focus on the variations of this exercise and the common mistakes people make when doing it.


Before we dive in: check out our full-body training program to develop a strong body and aesthetic physique; you will benefit from one of our programs. We designed a program that gives you the tools to build muscle with an easy-to-follow routine that will fit any schedule. To find out more:


What muscles does the farmer's walk work?

The farmer's walk works your traps, shoulders, arms, and core. It is also a great exercise for your grip strength.


The advantage of this exercise over other exercises is that it targets unique muscles that are used in daily life. For example, the farmer's walk works your grip strength, which is important for carrying groceries or opening jars. It also works the traps, arms, and core which are essential for heavy exercises where you have to pick up the weight, such as deadlifts.


How to perform the farmer's walk?

The farmer's walk is a simple exercise that can be done with dumbbells, kettlebells, or barbells.


To perform the exercise:

  • Pick up a weight in each hand with an overhand grip.

  • Walk forward while keeping your shoulders down and your core engaged.

  • Take small, deliberate steps and keep your head up.

  • Once you reach the end of your desired distance, turn around and walk back to the starting point.

  • Repeat for the desired number of reps.


Common Mistakes

One of the most common mistakes people make when doing the farmer's walk is not using enough weight. This exercise is meant to be a challenge, so make sure to use a weight that is heavy enough to make the exercise difficult.


Another common mistake is not keeping your shoulders down and your core engaged. This can lead to injury, so make sure to keep good form throughout the exercise.


Finally, people often take too big of steps when doing the farmer's walk. This makes the exercise more difficult and can lead to injury. Take smaller, deliberate steps to make the exercise easier.



Variations of the Farmer's Walk

There are many variations of this exercise that you can do to target different muscles.


Variation #1: Suitcase Carry

One variation is the suitcase carry, which is done with one weight in each hand. This exercise puts more emphasis on your obliques and core.


To perform this variation:

  • Pick up a weight in each hand with an overhand grip.

  • Walk forward while keeping your shoulders down and your core engaged.

  • Take small, deliberate steps and keep your head up.

  • Once you reach the end of your desired distance, turn around and walk back to the starting point.

  • Repeat for the desired number of reps.


Variation #2: Waiter's Carry

Another variation is the waiter's carry, which is done with one weight in one hand and your other hand behind your back. This exercise puts more emphasis on your shoulder and traps.


To perform this variation:

  • Pick up a weight in one hand with an overhand grip.

  • Keep your other hand behind your back.

  • Walk forward while keeping your shoulders down and your core engaged.

  • Take small, deliberate steps and keep your head up.

  • Once you reach the end of your desired distance, turn around and walk back to the starting point.

  • Repeat for the desired number of reps.


Variation #3: Zercher Carry

The Zercher carry is another variation that can be done with either dumbbells or a barbell. This exercise puts more emphasis on your biceps and core.


To perform this variation:

  • Pick up a weight in each hand with an underhand grip.

  • Walk forward while keeping your shoulders down and your core engaged.

  • Take small, deliberate steps and keep your head up.

  • Once you reach the end of your desired distance, turn around and walk back to the starting point.

  • Repeat for the desired number of reps.


Variation #4: Trap Bar Carry

The trap bar carry is a variation that can be done with a trap bar. This exercise puts more emphasis on your quads and glutes.


To perform this variation:

  • Pick up the trap bar with an overhand grip.

  • Walk forward while keeping your shoulders down and your core engaged.

  • Take small, deliberate steps and keep your head up.

  • Once you reach the end of your desired distance, turn around and walk back to the starting point.

  • Repeat for the desired number of reps.


Variation #5: Farmer's Walk on Toes

The farmer's walk on toes is a variation that can be done with either dumbbells or a barbell. This exercise puts more emphasis on your calf muscles.


To perform this variation:

  • Pick up a weight in each hand with an overhand grip.

  • Walk forward on your toes while keeping your shoulders down and your core engaged.

  • Take small, deliberate steps and keep your head up.

  • Once you reach the end of your desired distance, turn around and walk back to the starting point.

  • Repeat for the desired number of reps.



Summary

The farmer's walk is a great exercise for building muscle and strength. There are many other variations of the farmer's walk that you can do to target different muscles. These are just a few examples. Get creative and mix things up to keep your workouts interesting. Make sure to keep good form throughout the exercise and take small, deliberate steps. Avoid taking too big of steps or swinging the weights. These can lead to injury. Start with a light weight and gradually increase the amount of weight you are using as you get stronger. Farmer's walks are a great exercise to add to your workout routine.


For a complete routine, check out our full-body training program to develop a strong body and aesthetic physique; you will benefit from one of our programs. We designed a program that gives you the tools to build muscle with an easy-to-follow routine that will fit any schedule. To find out more:


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