Technique
- Stand tall, holding a heavy weight in each hand by your sides.
- Keep your posture upright, with the shoulders back and down.
- Walk forward with small, controlled steps, keeping an even pace and grip on the weights.
- Continue walking for a set time.
Form tips
- Keep a neutral spine, avoiding leaning forward or backward while walking.
- Maintain a natural gait, taking controlled steps without rushing or jerking movements.
Logging: Total weight used.
Muscles
Strength
Primary
- Neck
Secondary
- Back
- Shoulders
- Quadriceps
- Pelvis
- Glutes
- Hamstrings
- Forearms
- Obliques
- Spine
- Hip adductors
- Abs
Individual muscles
Individual muscles
- Upper trapezius
- Levator scapulae
- Rectus femoris
- Vastus medialis
- Vastus intermedius
- Vastus lateralis
- Gluteus maximus
- Semitendinosus
- Semimembranosus
- Biceps femoris (long)
- Flexor digitorum superficialis
- Flexor digitorum profondus
- Flexor pollicis longus
- External oblique
- Internal oblique
- Quadratus lumborum
- Spinalis thoracis
- Longissimus thoracis
- Iliocostalis
Equipment
Appears in
Cardio
Other disciplines
Joint movements
Variations
One-arm farmer's walk
Beginner
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