Dumbbell Farmer's Walk
Holding heavy dumbbells at your sides, walk a set distance to build full-body strength, grip endurance, core stability, and conditioning; a functional loaded carry for power and functional fitness.
About Exercise
Equipment
Dumbbells
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Forearms, Traps
Secondary Muscles
Glutes, Quads, Hamstrings, Calves, Lats
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Large
Noise Level
Moderate
Muscle Breakdown
View Muscle MapForearms
9/10Flexors
Traps
8/10Upper Traps, Mid Traps
Lower Back
7/10Erector Spinae
Abs
7/10Rectus Abdominis, Transverse Abdominis
Obliques
6/10External Obliques
Glutes
5/10Glute Max
Quads
4/10Hamstrings
4/10Calves
4/10Lats
4/10Programming
Typical Rep Range
20-50 reps
Rest Between Sets
60-120 seconds • Recover fully between carries
How to Perform
Place two dumbbells on the floor hip-width apart. Stand between them, hinge at hips and knees to grip handles firmly with neutral palms facing in.
- Deadlift the dumbbells by pushing through heels, extending hips and knees to stand tall with core braced.
- Pull shoulders back and down, maintaining upright posture with arms hanging straight at sides.
- Walk forward taking short, controlled steps while keeping core tight and gaze ahead.
- Continue walking steadily for the set distance or time without slouching.
- Lower dumbbells controlled by hinging at hips and bending knees, placing them on the floor.
Coaching Tips
Form Cues
- Grip hard
- Core braced
- Shoulders back
- Short steps
- Eyes forward
- Stay tall
Breathing
Inhale deeply through nose to brace core before lift; exhale steadily through mouth while walking, maintaining intra-abdominal pressure.
Tempo
2-0-1
Range of Motion
Walk 20-40 meters or 30-60 seconds with full upright torso, shoulders retracted, and neutral spine from start to finish.
Safety
Safety Notes
- Ensure clear walking path to avoid obstacles
- Start with lighter weights to master form
- Avoid abrupt drops to prevent joint strain
- Do not use straps to build grip
- Stop if grip fails to avoid dropping
- Maintain neutral spine to protect back
Spotting
Spotting not typically needed; assist with lift if heavy, or use safeties like collars on plates.
Common Mistakes
- Slouching forward
- Leaning to one side
- Long strides tripping
- Dropping elbows
- Rounding back on lift
- Uneven posture
When to Avoid
- Acute lower back pain
- Shoulder impingement
- Weak grip strength
- Recent wrist injury
Flexibility Needed
- Adequate ankle dorsiflexion for steps
- Shoulder mobility for upright posture
- Hip hinge mobility
Build Up First
- Competent deadlift form
- Basic core bracing technique
- Grip endurance basics
Also known as
Dumbbell Farmer's Carry, Farmer's Walk with Dumbbells, Loaded Carry Dumbbells
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