Farmer's Walk
The Farmer's Walk is a functional loaded carry that involves holding a heavy weight in each hand and walking for a set distance or time. This exercise is premier for building crushing grip strength, upper back muscularity, and bulletproof core stability.
Because grip strength is highly correlated with central nervous system recovery, our AI analyzes your performance data to prevent systemic fatigue. By tracking your heart rate variability and sleep data alongside the weight and duration of your carries, the app intelligently adjusts the load to ensure you are stimulating strength without overtaxing your recovery capacity. Additionally, if you report lower back tightness, the system can suggest lighter, unilateral variations to maintain training volume while reducing spinal compression.
Form Cues
- Stand tall with your chest out and shoulders pulled back
- Squeeze the handles as hard as you possibly can
- Walk with short, quick, and controlled steps
- Brace your core as if preparing for a punch
- Keep your gaze fixed on a point straight ahead
- Don't let your shoulders roll forward or slouch
- Don't take long, over-striding steps
- Don't allow the weights to swing and hit your legs
- Don't look down at your feet while moving
- Don't hold your breath; breathe rhythmically
Common Mistakes
- Rounding the upper back or shoulders
- Taking strides that are too long
- Looking down at the ground
- Allowing the weights to swing excessively
- Shrugging the shoulders up towards the ears
Muscles Worked
This exercise primarily targets the forearms and grip, as your hands must maintain a hold on heavy loads against gravity and momentum. Secondarily, it works the upper trapezius and the entire core musculature to stabilize the spine and posture while moving, with the legs driving the movement.
Primary
Secondary
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