Farmer's Walk
Farmer's walk with heavy dumbbells. Traps, core and grip. It works mainly the forearm flexors and trapezius, with help from the abs, obliques, glutes, quads and calves.
Flawless ranks it by lifetime volume: Gold, the third of eight ranks, starts at 25,000 kg.
How to do Farmer's Walk
- Stand between two heavy dumbbells or handles, hinge down with a flat back and grip them with the thumbs wrapped.
- Brace the core and stand up tall; shoulders down and back, chest up, weights hanging at the sides.
- Walk forward with short quick steps, looking ahead, keeping the torso upright and the weights still.
- Set the weights down with a flat back, not by dropping them; go for distance or time, and add weight when the grip holds easily.
These are the same steps you see in the exercise guide in the Flawless app.
Muscles worked
| Role | Muscle | Anatomical name |
|---|---|---|
| Primary | Forearm flexors | Flexores antebrachii |
| Primary | Trapezius | Trapezius |
| Secondary | Abs | Rectus abdominis |
| Secondary | Obliques | Obliquus abdominis |
| Secondary | Glutes | Gluteus maximus |
| Secondary | Quads | Quadriceps femoris |
| Secondary | Calves | Triceps surae |
Muscle data from StrengthLog.
Why do it
- Grip, traps and core in one walk
- Whole-body tension under real load
- The most transferable thing in the gym
How Flawless ranks Farmer's Walk
| Rank | Total volume |
|---|---|
| Bronze | start |
| Silver | 5,000 kg |
| Gold | 25,000 kg |
| Platinum | 50,000 kg |
| Diamond | 100,000 kg |
| Obsidian | 150,000 kg |
| Painite | 250,000 kg |
| Antimatter | 1,000,000 kg |
Flawless ranks Farmer's Walk by lifetime volume: the weight × reps of every set you have logged, added up. The ladder is the same for everyone, because it measures work done rather than strength relative to bodyweight. The rank updates after every workout.
Similar exercises
Questions
What muscles does Farmer's Walk work?
It works mainly the forearm flexors and trapezius, with help from the abs, obliques, glutes, quads and calves.
How do you do Farmer's Walk?
Stand between two heavy dumbbells or handles, hinge down with a flat back and grip them with the thumbs wrapped. Brace the core and stand up tall; shoulders down and back, chest up, weights hanging at the sides. Walk forward with short quick steps, looking ahead, keeping the torso upright and the weights still. Set the weights down with a flat back, not by dropping them; go for distance or time, and add weight when the grip holds easily.
How does Flawless rank Farmer's Walk?
By lifetime volume: the weight × reps of every set you have logged, added up. Gold starts at 25,000 kg and Diamond at 100,000 kg, the same for everyone.
Try it free
Free on Google Play and the App Store. The whole log is free; PRO is optional.