Farmer walks are a functional strength exercise where you carry heavy weights in both hands while walking forward in a controlled manner. The exercise combines grip strength, shoulder stability and trunk control in a dynamic movement.
Although a seemingly simple exercise, the farmer walk requires constant tension throughout the body. By bearing external load, the core is actively engaged to prevent lateral movement and rotation.
Aimed at improving grip strength, trunk stability and shoulder control. Strengthens the trapezius, forearms, core and hip stabilisers. Supports functional strength, posture and load capacity in daily activities and sports.
Two dumbbells, kettlebells or farmers' handles
Flat surface
Sufficient walking space
Grab a weight in each hand
Stand upright with feet hip-width apart
Shoulders low and stable
Core tightened
Pelvis neutral
Look ahead
Start walking in a controlled forward direction
Keep torso straight and stable
Let arms hang relaxed along the body
Maintain constant tension in shoulders and core
Walk with even, controlled steps
Stop controlled and put the weights down safely
✓ Keep shoulders low and actively stabilised
✓ Core continuously tightened
✓ Hull remains straight without side slope
✓ Walk controlled and rhythmic
✓ Breathe calmly and evenly
✗ Shoulders raised towards ears
✗ Lateral tilting
✗ Using weights too heavy without control
✗ Fast, uncontrolled passes
✗ Ignoring pain in shoulder or lower back
Farmer walks are used to improve functional strength and trunk stability under load. The exercise is well suited within both strength training and rehabilitation programmes that focus on postural control and load capacity.
In addition, this exercise is valuable for athletes looking to improve their grip strength, core stability and overall strength transfer. Due to the easily scalable load, the exercise can be applied in different phases of training and recovery. Application, loading and progression should always take place in consultation with a physiotherapist or other qualified professional to ensure that the exercise is safe and tailored to individual load capacity, symptoms and recovery status.
During ageing or damage, the quality of connective tissue decreases. As we age...
In FAI impingement, the hip joint does not function as it should because the neck of...
Nederlands