How To Perform Farmer Walks Exercise Tutorial

Farmer Walks. Old school farmers have been known for their incredible strength. Mainly due to their need for carrying equipment, hay, and sacks of grain. That’s why this exercise is aptly named. A full body exercise that will help develop your trapezius, core, forearms, legs, and endurance.

How to:

Grasp a pair of heavy dumbbells in each hand and keep them at your sides.
In a standing position, slightly shrug your shoulders to contract your traps; stabilizing the weight.
While maintaining a straight and rigid torso, start walking in a slow and controlled manner
Make sure to hold the dumbbells with a firm grasp to activate your forearms.

Do not:

DO NOT use a weight that is too light. This will defeat the purpose of the exercise, as you’ll find yourself easily carrying the weight.
DO NOT let your body sway back and forth as you walk. Make sure you maintain a straight and rigid torso. Controlling your breathing can help.
DO NOT let your shoulder relax as this will put unnecessary stress onto your neck.

The farmer walks are an excellent strength building exercise that works in an isometric hold for your upper body, helping to learn to brace in your core, and stabilization in your lower body. Slowly work into a longer walk each time to continue placing more stress onto the muscles.

#exercise #gym #tutorial

[thatsgoodleche]

This is also the easiest way to sneak dumbbells out of your local gym

[RangerOfTheEast]

Thank you Buffdudes for never changing your style and always keeping the concept of making your audience better with excellent guides. Specifically, you guys have helped even an illiterate gym beginner like myself to learn the basics of proper form which even fitness instructors at high end gyms fail to teach.

[markushalfmad]

Also important is to *NEVER rotate your backbone when turning around while carrying weight.*
Turn around with a stiff back, using only your legs to do the turning around.

[jobk]

You get an extra workout from dodging people that walk around the gym staring at their phones.

[gigantisaurusrex]

Great tutorial and you absolutely nailed the "How It's Made" narration! I mean, even the cadence and inflections! Great stuff.

[FitAfter]

Thanks. I just did these this morning and they wiped me out. Morning workout was 5 sets of. 1.Push ups. 2.Farmer Walk 3. KB swings. 4.Weighted crunches 5. Pull ups.

[benironside]

If I could only do 1 exercise forever, farmers walks would be a top contender

[elikebudi]

I love your new style tutorials. I also love your old tutorials and still watch them to correct my form time to time ❤ Also your face looks like Terminator when you’re doing Farmer Walks 😂😂

[SanjaySableVlogs]

I did this routinely during my training in the Air Force with rifle in one hand and ammo box in the other and with weights in the rucksack.😊 I have started these again, 20 years after retirement 😊 #gorucking and #farmerwalking .😊

[mabm]

Thanks man great tips on how to avoid injuries ❤️🙏🏾

[SAVAGExVEE]

When i was a teen, my friend asked me to go with him to pick up two sets of dumbbells. I agreed as he was like a brother. Dude had me walk a mile with him to pick them up and we had to farmers walk them a mile back. I think about this at 42 wondering wtf magic our bodies had as teenagers

[Sumonebody]

tip, workout out far away from the rack when performing any dumbbell exercise.

[kamboo]

Short and simple explanation. Thanks guys!!

[fotis]

Farmer walks are the most simple and beautiful exercise but in the same time the most easily exhausting exercise. 40 meters walk and your forearms are done

[KlausFreeman-eu]

Many thanks for the very clear illustration

[_booth]

brilliant video. Quick, clear and direct

[roadstar]

I have been lifting for decades..i added doing these two months ago and they are great addition..plus my grip strength has improved a lot..i use medium and heavy weights..i plan on increasing weights if i feel its time...

[LastMacho]

The Buff Dudes Brothers are in great shape this Summer💪🏼😎👍🏼

[donovanb]

I do these w/ my kettlebells.
For extra difficulty, I fold a kitchen towel over the handles to make them thicker so it works my forearms more.

[owen-nknn]

Always choose the proper farmer walk handles over dumbbells and or a open end trap bar for way better results if you have the option