Farmers Walk on Toes

Setup

1. 01Stand between two dumbbells and deadlift them to your sides with a neutral grip.
2. 02Set the shoulders back and down and brace the trunk.
3. 03Rise onto the balls of the feet as high as possible.

Execution

1. 01Walk forward with short, controlled steps while staying on the balls of the feet.
2. 02Keep the heels high off the floor for the entire distance.
3. 03Hold the torso tall with the dumbbells steady at the sides.
4. 04Walk the planned distance or time, rest, and repeat.

Checkpoints

• -Heels never touch down mid-carry.
• -Steps stay short and even, not lunging strides.
• -Torso stays vertical without leaning to either side.
• -Ankles stay stacked, not rolling outward.

Common mistakes

• -Letting the heels sink lower with each step.
• -Going so heavy the walk becomes a flat-footed stagger.
• -Shrugging the shoulders up to the ears.
• -Looking down, which drags posture forward.