The farmer walk unilateral press is a combined strength and stability exercise in which you carry a weight with one hand (unilateral carry) and, while walking, perform a controlled press movement with the same or opposite arm. The exercise combines anti-lateral trunk stability with shoulder strength and dynamic coordination.
Due to its unilateral nature, the trunk must actively stabilise to counteract lateral tilt and rotation. The addition of the press increases the stability requirement and makes this exercise highly functional for sport and performance.
Aims to improve unilateral trunk stability, shoulder strength and power transfer between lower and upper body. Strengthens core, shoulder stabilisers, hip stabilisers and grip strength. Supports sports performance requiring stability and strength in asymmetric situations.
Dumbbell or kettlebell
Flat surface
Sufficient walking space
Hold a weight in one hand next to the body
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 stable without lateral tilt
Bring the weight to shoulder height in a controlled way
Push the weight up in a press movement
Fully extend arm without locking
Bring the weight back down in a controlled manner
Maintain constant trunk stability while walking
Change of sides after completion
✓ Keep torso straight and stable
✓ Core continuously tightened
✓ Shoulder actively stabilised at the press
✓ Prevent lateral tilting
✓ Move in a controlled manner without momentum
✗ Hollowing the lower back on the press
✗ Raising shoulders
✗ Using too heavy a weight
✗ Uncontrolled trunk movement
✗ Ignoring pain in shoulder or lower back
The farmer walk unilateral press is used to improve asymmetric stability and dynamic shoulder strength. The exercise is suitable for athletes who need to generate and stabilise strength in moving situations, such as in contact sports or overhead sports.
Within rehabilitation, this exercise can be used in later stages when sufficient basic stability and shoulder control are present. Due to its combined nature, careful technique is essential. 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.
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