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Description

The farmer's walk is a functional strength exercise in which you carry heavy weights (e.g. kettlebells, dumbbells or special HYROX weights) in both hands and walk a predetermined distance. The exercise strengthens grip strength, core stability, shoulders, back and legs.

Exercise

Farmers Walk

Hyrox

Type: Universal

Tutorial

1

Stand between the weights (e.g. two kettlebells or dumbbells) lying on the floor. Your feet are hip-width apart and your back is straight.
2

Bend your knees, keep your back straight and grip the weights firmly with both hands. Lift the weights upwards in a controlled manner by stretching your hips and legs. The weights hang at the side of your thighs, arms straight.
3

Keep your upper body upright and actively engage your core. Pull your shoulder blades back slightly to prevent your shoulders from slumping.
4

Walk forward slowly and in a controlled manner, step by step. Place your feet consciously, with a stable stance, without wobbling.
5

Hold the weights firmly without tilting them forwards or backwards. Avoid loosening your grip or bending your wrists.
6

Walk the specified distance or time at a steady pace. After completing the distance, set the weights down in a controlled manner by bending your knees (don't just drop them).

Tip

Avoid a hollow back or hunched back. Keep your torso stable and your head in line with your spine.
Take small, controlled steps. Large steps can lead to instability.
Keep your shoulders down (do not pull them up). This ensures stability and avoids tension in the neck.
Look forward and avoid staring at the weights or the floor.

Muscle groups

Primary

Back

Secondary

—

Tertiary

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Description

Farmers Walk

Tutorial

Muscle groups

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