FULL BODY · NONE
How to do the farmers walk
The farmers walk trains your full body. Here is how to do it with good form.
Step by step
- Grab a pair of heavy dumbbells, kettlebells, or weight plates.
- Stand tall with your shoulders back, your abs tight, and your gaze directed a few feet forward.
- Walk forward slowly, breathing steadily as you do.
- Go for as long as possible and bend your knees to set the weights on the floor.
Muscles worked
| Primary | Full Body |
|---|---|
| Equipment | None |
Sets and reps
| Beginner | 3 sets of as many clean reps as you can, stopping 2 reps short of failure |
|---|---|
| Muscle growth | 3–4 sets of 8–15 reps; add a pause or extra load when 15 gets easy |
| Conditioning | 2–4 rounds of 30–45 s work, 15–30 s rest |
Pick the row that matches your goal. Add weight or reps once every set feels controlled, and log each set so you can see the trend.
Programs that use the farmers walk
- Athletic Performance4 × 30
Track your progress
Repto shows what you lifted on your last session for every set, suggests your next weight, and starts the rest timer when you tick the set. Your estimated 1-rep max and volume for each exercise are charted over time.
Alternatives for your full body
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