Farmers Walk

  1. Stand with your feet shoulder-width apart and your core engaged.
  2. Pick up a heavy weight in each hand, such as dumbbells or kettlebells.
  3. Keep your shoulders down and your chest up as you walk forward, taking small, quick steps.
  4. Make sure to keep your back straight and avoid leaning forward or backward.
  5. Continue walking for a set distance or time, then carefully set the weights down.

Primary Muscles

  • Forearm - Inner
  • Glute
  • Oblique
  • Trap

Secondary Muscles

  • Abdominal
  • Calf
  • Lower Back
  • Quad
  • Shoulder - Side

Results

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Date Reps Resis. RPE

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