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Exercise guide
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Farmer’s Walk / Carry

Farmer’s Walk / Carry
Equipment required
Primary muscle group(s)
Muscle Groups
  1. Place a pair of dumbbells or kettlebells at your feet. Brace your core and keep your chest up as you kneel down. Pick the dumbbells up, maintaining your form and keeping your gaze straight ahead.
  2. Standing up, walk forward in a straight line, holding the dumbbells at your sides.
  3. The trick is to use very heavy dumbbells. Walk as far as you can then set the weights down. Take a short break and repeat going back the other way.
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Related exercises to discover

Farmer’s walk / carry is a gym work out exercise that targets forearms and neck & upper traps and shoulders and also involves abs and calves and hamstrings and quadriceps. Refer to the illustration and instructions above for how to perform this exercise correctly. Side / lateral medicine ball throw / slam, reverse flyes and two-arm kettlebell squat swings are related exercise that target the same muscle groups as farmer’s walk / carry. Visit our directory for more exercises.
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Browse workout programs
Clear action plan to reach your fitness goals: choose your plan, follow visual workouts, track your progress.
Shop Yoga Cards by WorkoutLabs
Exercise with confidence using our simple, visual and hight quality fitness products you can take anywhere.
Personal Training Software from WorkoutLabs
Personal trainer? Try Train - our beautifully simple training platform you and your clients will love.
Shop workout supplements from Legion
Get results faster with supplements that work from Legion Athletics - the only brand we use and trust.
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