Nederlands 
Ruben Luijkx, Master of Science and co-owner of Fysio Fitaal, specialises in sports-related complaints, ultrasound diagnostics and manual therapy. Writing on physiofitaal.nl, he introduces you to the expertise and professionalism of Fysio Fitaal in Tilburg.
Farmer walks
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.
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Purpose of the exercise
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.
Supplies
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Two dumbbells, kettlebells or farmers' handles
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Flat surface
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Sufficient walking space
Starting position
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Grab a weight in each hand
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Stand upright with feet hip-width apart
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Shoulders low and stable
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Core tightened
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Pelvis neutral
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Look ahead
Implementation
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Start walking in a controlled forward direction
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Keep torso straight and stable
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Let arms hang relaxed along the body
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Maintain constant tension in shoulders and core
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Walk with even, controlled steps
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Stop controlled and put the weights down safely
Points of interest
✓ 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
When this exercise?
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.
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