> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.

# Farmer's walk

> Beginner · Dynamic · Bilateral. Strength, cardio

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Also known as: Loaded carry, Suitcase carry.

| | |
| - | - |
| **Difficulty** | Beginner |
| **Velocity** | Dynamic |
| **Symmetry** | Bilateral |
| **Athlete** | Louis |
| **Video length** | 9 s |

## Technique

1. Stand tall, holding a heavy weight in each hand by your sides.
2. Keep your posture upright, with the shoulders back and down.
3. Walk forward with small, controlled steps, keeping an even pace and grip on the weights.
4. 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.

<Info>
  **Logging:** Total weight used.
</Info>

## Muscles

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391.38,203.13 391.18,202.75 390.25,201.71 389.79,200.97 388.01,197.24 384.87,191.80 381.94,186.04 381.04,184.42 379.54,182.11 376.76,178.60 377.61,179.07 378.70,179.81 381.42,182.19 382.28,182.77 383.66,183.49 385.59,184.27 391.56,186.23 392.50,186.65 394.68,187.81 394.90,187.84 395.06,187.75 395.16,187.58 395.15,187.36 394.99,187.10 394.70,186.87 393.58,186.22 392.51,185.68 391.15,185.14 386.97,183.78 385.68,183.22 384.45,182.57 383.27,181.82 381.62,180.53 380.60,179.57 379.25,178.04 378.45,176.94 377.75,175.79 377.14,174.59 376.71,173.53 376.17,171.92 375.07,168.07 374.54,166.48 373.50,163.88 372.53,161.86 371.95,158.88 371.57,157.33ZM361.78,142.22 361.73,142.32 361.78,142.20ZM362.71,141.62 362.42,141.31 362.03,140.90Z" fillOpacity="0.4" />

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  <Columns cols={2}>
    <Card title="Primary"><ul className="not-prose list-none p-0 mt-2 mb-0 space-y-1.5"><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Neck</li></ul></Card>
    <Card title="Secondary"><ul className="not-prose list-none p-0 mt-2 mb-0 space-y-1.5"><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#e299a6"}} />Back</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#e299a6"}} />Shoulders</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#e299a6"}} />Quadriceps</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#e299a6"}} />Pelvis</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#e299a6"}} />Glutes</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#e299a6"}} />Hamstrings</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#e299a6"}} />Forearms</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#e299a6"}} />Obliques</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#e299a6"}} />Spine</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#e299a6"}} />Hip adductors</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#e299a6"}} />Abs</li></ul></Card>
  </Columns>
</div>

<Accordion title="Individual muscles" icon="list">
  * 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
</Accordion>

## Equipment

<div className="not-prose" style={{display: "grid", gridTemplateColumns: "repeat(auto-fill, minmax(10rem, 1fr))", gap: "0.75rem"}}><a href="/collections/equipment/kettlebell" className="flex flex-col rounded-xl border border-gray-200 dark:border-gray-800 overflow-hidden no-underline text-gray-900 dark:text-gray-100 hover:border-gray-400 dark:hover:border-gray-600"><div className="bg-white flex items-center justify-center p-3" style={{height: "8.5rem"}}><img src="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q00t.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=731907fab05527a8e5baf30fe9ef02a4" alt="Kettlebell" noZoom className="m-0 w-full h-full object-contain" width="265" height="153" data-path="images/equipment/q00t.webp" /></div><span className="px-3 py-2.5 text-sm font-medium leading-snug border-t border-gray-200 dark:border-gray-800">Kettlebell</span></a><a href="/collections/equipment/dumbbell" className="flex flex-col rounded-xl border border-gray-200 dark:border-gray-800 overflow-hidden no-underline text-gray-900 dark:text-gray-100 hover:border-gray-400 dark:hover:border-gray-600"><div className="bg-white flex items-center justify-center p-3" style={{height: "8.5rem"}}><img src="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q00o.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=478f60b337034fa9a6daa4f415cf58fa" alt="Dumbbell" noZoom className="m-0 w-full h-full object-contain" width="244" height="147" data-path="images/equipment/q00o.webp" /></div><span className="px-3 py-2.5 text-sm font-medium leading-snug border-t border-gray-200 dark:border-gray-800">Dumbbell</span></a></div>

## Appears in

<div className="not-prose rounded-2xl border border-gray-200 dark:border-gray-800 px-5 py-4 flex flex-col gap-4"><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="dumbbell" size={16} /> Strength</div><div style={{flex: "1 1 18rem", display: "flex", flexWrap: "wrap", gap: "0.5rem"}}><a href="/collections/strength/back" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Back</a><a href="/collections/strength/shoulders" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Shoulders</a><a href="/collections/strength/neck" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Neck</a><a href="/collections/strength/forearms" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Forearms</a><a href="/collections/strength/abs" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Abs</a><a href="/collections/strength/obliques" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Obliques</a><a href="/collections/strength/spine" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Spine</a><a href="/collections/strength/pelvis" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Pelvis</a><a href="/collections/strength/quadriceps" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Quadriceps</a><a href="/collections/strength/hamstrings" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Hamstrings</a><a href="/collections/strength/glutes" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Glutes</a><a href="/collections/strength/hip-adductors" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Hip adductors</a></div></div><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="heart-pulse" size={16} /> Cardio</div><div style={{flex: "1 1 18rem", display: "flex", flexWrap: "wrap", gap: "0.5rem"}}><a href="/collections/cardio/lower-body-cardio" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Lower body cardio</a></div></div><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="shapes" size={16} /> Other disciplines</div><div style={{flex: "1 1 18rem", display: "flex", flexWrap: "wrap", gap: "0.5rem"}}><a href="/collections/other-disciplines/weights" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Weights</a></div></div><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="person" size={16} /> Joint movements</div><div style={{flex: "1 1 18rem", display: "flex", flexDirection: "column", gap: "0.5rem"}}><div className="flex flex-wrap items-center gap-2"><span className="text-sm text-gray-500 dark:text-gray-400 w-20">Trunk</span><a href="/collections/joint-movements/trunk-lateral-flexion" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} />lateral flexion</a></div><div className="flex flex-wrap items-center gap-2"><span className="text-sm text-gray-500 dark:text-gray-400 w-20">Shoulder</span><a href="/collections/joint-movements/shoulder-elevation" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} />elevation</a></div><div className="flex flex-wrap items-center gap-2"><span className="text-sm text-gray-500 dark:text-gray-400 w-20">Hand</span><a href="/collections/joint-movements/finger-flexion" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} />Finger flexion</a></div><div className="flex gap-4 text-xs text-gray-500 dark:text-gray-400"><span className="inline-flex items-center gap-1.5"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} /> trains</span><span className="inline-flex items-center gap-1.5"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#1e88e5"}} /> stretches</span></div></div></div></div>

## Variations

<Columns cols={3}>
  <Card title="One-arm farmer's walk" img="https://mintcdn.com/openmovement/Y5MT2oNbCDhFQGmS/images/exercises/e13g.jpg?fit=max&auto=format&n=Y5MT2oNbCDhFQGmS&q=85&s=cbee18b4bb0c55558c40f744a1a480e7" href="/exercises/one-arm-farmer-s-walk-e13g" width="320" height="320" data-path="images/exercises/e13g.jpg">Beginner</Card>
</Columns>

<Accordion title="View Similar Exercises" icon="shuffle">
  <Columns cols={3}>
    <Card title="Bob and weave" img="https://mintcdn.com/openmovement/_uGNFdGZcvMWjVNO/images/exercises/e0kc.jpg?fit=max&auto=format&n=_uGNFdGZcvMWjVNO&q=85&s=33218ceec51338ceeeab37a8ab797447" href="/exercises/bob-and-weave-e0kc" width="320" height="320" data-path="images/exercises/e0kc.jpg">Beginner</Card>
    <Card title="Back squat" img="https://mintcdn.com/openmovement/NshFvDFu3JkKMedy/images/exercises/e0h0.jpg?fit=max&auto=format&n=NshFvDFu3JkKMedy&q=85&s=9d57c03f0fcbdbd8d7e04a8bc53ce412" href="/exercises/back-squat-e0h0" width="320" height="320" data-path="images/exercises/e0h0.jpg">Beginner - Elite</Card>
    <Card title="Wide-stance seated leg press" img="https://mintcdn.com/openmovement/SN5nrEvaqbFZeIGA/images/exercises/e1cb.jpg?fit=max&auto=format&n=SN5nrEvaqbFZeIGA&q=85&s=ae385bd2b9a2deffdbeb6383e1692337" href="/exercises/wide-stance-seated-leg-press-e1cb" width="320" height="320" data-path="images/exercises/e1cb.jpg">Beginner</Card>
    <Card title="Narrow-stance seated leg press" img="https://mintcdn.com/openmovement/SN5nrEvaqbFZeIGA/images/exercises/e1ca.jpg?fit=max&auto=format&n=SN5nrEvaqbFZeIGA&q=85&s=27ca89cbc9624bca7c3a36a20e5b17a9" href="/exercises/narrow-stance-seated-leg-press-e1ca" width="320" height="320" data-path="images/exercises/e1ca.jpg">Beginner</Card>
    <Card title="Seated leg press" img="https://mintcdn.com/openmovement/SN5nrEvaqbFZeIGA/images/exercises/e1c9.jpg?fit=max&auto=format&n=SN5nrEvaqbFZeIGA&q=85&s=aad2ce117ef3b184b27d4da3e30c133f" href="/exercises/seated-leg-press-e1c9" width="320" height="320" data-path="images/exercises/e1c9.jpg">Beginner</Card>
  </Columns>
</Accordion>

<Note>
  Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/farmers-walk-e0gr). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
</Note>


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