Farmers Walk
Trains the full body. Equipment varies. One of our free programs uses it, across 3 sessions.
Free to use. The app works out every weight and times your rest.
In the programs
How our programs run the Farmers Walk
These numbers are counted from the programs themselves, not averaged off the internet.
1of our 50 programs use it
2×20the shape they run most (3 sessions)
1:00typical rest between sets
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| Kettlebell Full Body | Full Body | 2×20 | Fixed weights |
See it in action
Watch the Farmers Walk progress week by week
A full run of a program built around it, session by session, in the real app.
Technique
How to do the Farmers Walk
- Place a heavy weight on the floor on each side of you. Squat down with a straight back and grasp one in each hand with a firm grip.
- Stand up tall by extending your hips and knees, keeping your shoulders back and your core braced.
- Walk forward with short, quick steps, keeping your torso upright and the weights steady at your sides.
- Continue for the desired distance or time, then lower the weights back to the floor with control by bending your hips and knees.
Form cues
Getting it right
- Keep your shoulders pulled back and your core tight to prevent leaning or swaying.
- Take controlled steps and avoid rushing; the goal is stability under load.
- Grip the handles firmly to build grip strength; use straps only if grip is the limiting factor.
- Breathe steadily throughout the carry rather than holding your breath.
Substitutes
Swap Farmers Walk for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Farmers Walk for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.