You may have heard of the farmer’s walk or you may even have wondered how to do the farmer’s walk. This is a valid question because if you’ve heard how good this exercise is, but you’re not doing it right, you’re not going to get the benefits you’re hoping for.

In short, the farmer’s walk is no longer something that belongs to competitors of The World’s Strongest Man. You may not want to lift 160kg in each hand like they do, but you can benefit from learning how to do the farmer’s walk.

Studies have shown the farmer's walk could be a superior exercise to the deadlift and possibly less stressful on the body.

For more great exercises like the farmer's walk, try our incredibly popular program Old School Muscle, and don't forget to subscribe to our Youtube channel.

What Is The Farmer’s Walk?

Pick up a weight in each hand and walk across the room; you’re doing the farmer’s walk!

farmer's walkThe farmer’s walk is one of the simplest exercises you can do and one that will leave you feeling completely exhausted in next to no time. It may have started as part of the Strongest Man Competition, but the last 6 or 7 years has seen it recognized by the strength-building community.

If you’re wondering how to do the farmer’s walk, all you need is yourself and two weights:

  • Pick up a weight in each hand.
  • Stand tall with your spine straight. This is essential.
  • Walk as far as you can with short, quick steps.

The key here is to decide whether you’re going for fat burning or muscle building. Keeping the weight lighter and walking further will result in an impressive fat burn even after you’ve finished exercising.

Lasting longer means being able to do 2 minutes with the weights.

The alternative is to use heavier weights and keep the walk short; this will dramatically improve your upper body strength.

You should be aware that there are several variants of the farmer’s walk:

  • The standard – 1 weight in each hand and walk as described above.
  • Single – hold a weight in just one hand and walk.
  • Overhead – lift the dumbbells or kettlebells above your head and then walk.
  • Uneven – Carry a weight in each hand but make them different amounts.

It is important not to overdo this exercise. Stick to 2 or 3 sets per session and just 2 to 3 times per week. You’ll quickly see results.

How The Farmer’s Walk Will Benefit You

If you ask someone how to do the farmer’s walk, you’ll probably be told just how taxing it is on your body. This is true, but it’s for a good reason. The farmer’s walk will give you these benefits:

  • strong grip farmers walkRapidly improves grip strength
  • Builds core strength
  • Boosts shoulder & chest strength
  • Improved leg strength
  • Build overall muscle mass
  • Improves posture

In short, the farmer’s walk will boost every muscle in your body and help you to burn more fat.

It is critical that you get the posture right. You’ll be tempted to hang your head forward and slump your shoulders, but this will simply reinforce your poor posture.

When first starting the farmer’s walk, you need to use a suitable weight and be sure that you have the correct posture. This will prevent you from placing unnecessary stress on your neck and upper body.

A straight spine is critical to gain the benefits listed above.

Why The Fit Father Project Is the Right Place To Learn How To Do The Farmer’s Walk

It’s understandable that you will be wondering whether you should follow this advice or not; after all, there are hundreds of ‘expert’ opinions online, and not all of them agree on the best way for you to burn fat and build muscle.

Anthony-and-dad-darkerThis is not something you need to worry about when taking advice from the Fit Father Project. Dr. Anthony Balduzzi founded it. He has been working hard for over 10 years to research and develop strategies that work. The aim of the Fit Father Project is to help busy men lose weight, gain muscle, and live healthier lifestyles.

Whether you’re looking for a meal plan or the ultimate old school muscle-building program , Dr. Balduzzi has something to help you.

His story starts at 9 years old when he broke his arm and needed to stay in the hospital overnight. Unfortunately, this coincided with the death of his father at the end of a tough journey fighting terminal brain cancer.

Young Anthony never had the chance to tell his dad just how much he loved and admired him. The following months took their toll, emotionally exhausting him until his 10th birthday when he realized there was a way he could keep his dad’s memory alive forever.

From that moment, Anthony promised to discover how to stay strong and healthy and how he could help other dads to do the same.

Fit-Father-Project-Profilesmall results varyThis was the initial seed of the Fit Father Project. Anthony’s motivation and dedication to nutrition, health, and general well-being led to education at top Ivy League schools, a doctorate, and competing in some of the biggest competitive bodybuilding contests in the world.

Fast forward to today, and the Fit Father Project has over 10,000 members who have lost more than 75,000 pounds of fat between them.

Every member has access to all the materials and advice they’ll ever need to lose weight and build lean muscle successfully. Our information has been tried, tested, and proven effective by the Fit Father team.

But, perhaps most importantly, is the fact that every person whose health improves through the Fit Father Project is helping to keep Anthony’s promise to his father alive.

You can be a dad and provide for your family while remaining healthy.

You can even enjoy life and fitness while you’re doing it.

Are You Ready To Start Today?

farmer's walkThe great thing about learning how to do the farmer’s walk is that you need virtually no equipment.

If you don’t have access to heavy enough dumbbells or kettlebells, you can pick up any heavy item, especially if it’s an awkward shape to carry.

Of course, knowing how to do the farmer’s walk should only be part of the equation. You can access a variety of different routines through the Fit Father Project as well as enjoying the benefits of a free workout.

Your new friend & health coach,

stuart-headshotStuart Carter
Head Training Staff, The Fit Father Project

Brotherhood Nickname: “The Fit Brit”
Bragging Rights: 16 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.

If you’re interested in a completely laid out “done-for-you” muscle building program – designed especially for you as a busy man over 50…

Then I’d recommend you read the program overview letter for our Old School Muscle Program (OSM).

Inside OSM, you'll receive:

  • The simple & delicious Muscle Building Meal Plan
  • The awesome Old School Muscle workout plans
  • Full Muscle Gain supplement guide
  • Key accountability steps to help you through your journey

Read the Old School Muscle Program overview letter here to see how our plan can help you gain lean, solid muscle and keep you training safely and effectively… whatever your age!


*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on the Farmer's Walk.