Farmer's Walk
Farmer's Walk is a compound strongman exercise using other that trains the forearms.
StrongmanOtherIntermediateCompound
Primary muscles: Forearms
Secondary muscles: Abdominals, Glutes, Hamstrings, Lower Back, Quadriceps, Traps
How to do it
- There are various implements that can be used for the farmers walk. These can also be performed with heavy dumbbells or short bars if these implements aren't available. Begin by standing between the implements.
- After gripping the handles, lift them up by driving through your heels, keeping your back straight and your head up.
- Walk taking short, quick steps, and don't forget to breathe. Move for a given distance, typically 50-100 feet, as fast as possible.
Track it with MyoAmigo
MyoAmigo pre-fills every set of the Farmer's Walk from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Forearms volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.
