Farmers Walk

Setup

1. 01Place two heavy dumbbells on the floor just outside your feet.
2. 02Hinge and squat down with a flat back to grip both handles.
3. 03Stand up with the weights as you would a deadlift.
4. 04Set the shoulders back and down, ribs stacked over the pelvis.

Execution

1. 01Walk forward with short, quick, controlled steps.
2. 02Keep the torso tall and the dumbbells still at your sides.
3. 03Breathe steadily behind a braced trunk for the full distance.
4. 04Stop, then lower the weights with a controlled hinge, not a drop.

Checkpoints

• -Shoulders stay level; neither side dips toward its dumbbell.
• -Head and chest stay up with eyes forward.
• -The dumbbells do not swing or bang against the legs.
• -Grip stays crushed on the handles from start to finish.

Common mistakes

• -Leaning forward and letting the weights pull the posture down.
• -Taking long strides that make the load swing.
• -Shrugging the shoulders toward the ears.
• -Rounding the back when picking up or setting down the dumbbells.