The Farmer's Walk Dumbbell Tutorial - Discover the Benefits

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In this exercise tutorial, we’re going to take a look at one of the best overall conditioning exercises for grip strength, trap size, and overall upper body strength, the farmer’s walk. More specifically, we’re going to demo the dumbbell farmer’s walk for you. So in addition to looking at the proper form, we’re also going to give you some simple recommendations on how to work this into your weight loss or muscle building routine for some added variety. Enjoy!

The Dumbbell Farmer’s Walk Setup (0:43)

For this exercise, there’s really only one piece of equipment that is essential, a pair of adjustable dumbbells. Because this is a heavy weight exercise, you want a pair of dumbbells that you can stack with a fair amount of weight.

The Dumbbell Farmer’s Walk Demo (1:10)

Now because this is a heavy weight exercise, we want to make sure that when we’re picking up the weights, we lift with our legs, not our back. Additionally, make sure to maintain a strong posture (shoulders up and back, chest out, and a strong core) to stay safe and get the most from this exercise.

Here’s the Actual Walk (1:44)

Before you begin your walk, it’s a good idea to pick a point ahead of you and use that as your destination. Because although the farmer’s walk seems overly simple, the idea is that every step you take is done very deliberately with a strong grip, rock-solid posture, and steady balance.

That’s what makes this a great total body conditioning exercise and one of the best grip strengtheners for your routine. So let’s look at the best way to incorporate this exercise into your routine.

How to Use This In Your Routine (2:25)

When it comes to sets and reps, we like to look at the farmer’s walk in terms of time under tension as opposed to distance, which is too variable for different environments. So what we recommend is doing 3 sets of roughly 1 minute for your farmer’s walk. And it’s best used as a finisher to your workout routine, so you don’t overly fatigue your grip strength.

Some additional equipment for the farmer’s walk (2:45)

While not necessary, there are a couple pieces of equipment that can make the farmer’s walk even more effective. When it comes to your grip, we definitely don’t want you using any kind of strap, but some chalk for your hands can give you a better grip without sacrificing any muscle-building benefits.

And for those of you that are looking to take this exercise to the next level, using something like a fat grip on the dumbbell handles will further increase your grip strength. These are also useful for a variety of other dumbbell exercises, so they are a good thing to have on hand.

The Conclusion (3:45)

So the big takeaway here when it comes to farmer’s walks is, on top of all the form points we covered, they’re one of the best ways to improve your grip strength. And as you’ll see, this will help improve your heavy exercises like deadlifts, rows, etc. So if you're looking for new additions to your workout routine, try this out this week and let us know in the comments below how it worked out for you.

Your friends here at the FFP,

-Dr. Balduzzi + The Men's Health Experts @ The Fit Father Project

**Disclaimer: This information is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.

[collegefootballaddict]

No Question, Farmer's Walks is the #1 exercise I do to increase my overall strength for everything. It is an Amazing exercise that just makes you overall more powerful. Wish I had known of them years ago.

[derekthompson]

I did some of those last weekend... when we were out of power from Hurricane Michael... and my cows needed water, and our well pump wasn't working. 5 gallon buckets filled 3/4 full of water = great farmer's walk. Time under tension was halfway out to the field. Stop, catch some breaths, shake out the hands. Then another "rep" out to the troughs. Gently bring the weight down. Then do a "farmer's pour" routine into the troughs. Walk back to the truck for another 5-gallon bucket. Repeat.
And then I discover that that is actually an exercise I can do with weights when the power is on? Awesome. Thanks for the video

[mtnride]

I am 70 and I have been using a weight vest for years, I was a 30 year career Firefighter and used the same vest when I was working but with more weight now I use about 50 pounds in my vest. I am going to switch to this and start with 60-80 pounds and see how I do after my regular workout. Great video.

[stevet]

I just got a new set of dumbbells on the weekend, went out and tried the farmers walk right after watching your video and holy crap did it ever feel good. Such a simple yet effective exercise. Thanks, I've learned so many new exercises from your videos.

[ryannoel]

Added these as finisher to every workout day perfect cardio endurance strength

[finiqulitso]

Love them been doing them consistently for about 5 years...using them now as a cardio finisher . 10 sets sometimes 15 sets changing the weights every three sets ..m

[curtislund]

I just found out about the farmer walk this year. I bought my 2 kettle bells last week and now this is part of my workouts!

[jasonrose]

Anthony, you never fail! I was googling how to incorporate the Farmer’s Walk into my routine, and there you were! Your videos, information, and advice are top notch! Ty so much! ❤️👍🏼💪🏼

[jj]

This is a great tutorial. I'd never heard of farmers walk, but it seems like an amazing exercise

[johnb]

Great video as always . The bike in the background is amazing

[Rajneesh]

This can be done at home, thanks for the details. That bike in the background!!

[bowlampar]

First time heard of farmer walk in dumbbell workout, thank for the tutorial on doing it properly, so i can get amazing result without hurting myself.

[geoffreylevens]

One suggestion: Posture adjustment, chest up, shoulders wide, back, and down should be done and locked in place BEFORE lifting the weight off the floor! That will protect your lumbar spine from shearing forces.

[jerrygarcia]

i do this carrying 5 gallon buckets of water to the garden ..lol never knew i was doing the farmers walk .

[JamesSmith-lxmy]

one of the best workouts you can do. Quality video workmanship again, fit father project!!

[daveyjonesaye]

Definitely going to incorporate this into my daily workout!

[janiceweiner]

I've never seen this version of the farmer's walk, thanks for the tutorial.

[malcolmmetty]

exciting focus on grip strength, arm and legs strength using farmers walk, wonderful easy to follow demonstration of this workout, chalk makes a ton of difference.

[jamesfallon]

This tutorial gave me everything I wanted to know, great video man!

[kevinm]

I've spent 33 years in the gym lifting as well as 15 years in the Army, the absolute biggest concern of mine with people in the gym or exercising in general is their posture and body positioning when performing any weighted or non weighted exercise. This can at best reduce your muscle growth, in return reducing the overall value of the exercise, At worst it WILL eventually damage something, bones, tendons, muscles, joints potentially too the point where you need surgery and reducing your quality of life long term