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Dumbbell Farmer's March
A loaded locomotion exercise holding dumbbells that targets the core, hip flexors, and grip to build stability and gait mechanics; commonly used for conditioning or warm-ups.
About Exercise
Equipment
Dumbbells
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Abs, Obliques, Hip Flexors
Secondary Muscles
Glutes, Forearms
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
9/10Rectus Abdominis, Transverse Abdominis
Obliques
8/10External Obliques
Hip Flexors
8/10Iliopsoas
Lower Back
7/10Erector Spinae
Shoulders
6/10Anterior Delts
Glutes
5/10Glute Medius
Forearms
4/10Flexors
Programming
Typical Rep Range
10-30 reps
Rest Between Sets
60-120 seconds
How to Perform
Stand tall with feet hip-width apart, holding a dumbbell in each hand at your sides with palms facing your body.
- Brace your core and maintain a tall spine.
- Lift one knee slowly until the thigh is parallel to the floor.
- Pause briefly at the top to establish balance.
- Lower the foot back to the ground under control.
- Immediately lift the opposite knee in the same manner.
- Resist leaning side-to-side as you alternate legs.
Coaching Tips
Form Cues
- Ribs down
- Drive knee up
- Grip hard
- Stay tall
- Resist swaying
Breathing
Exhale as you lift the knee and brace the core; inhale as you lower the foot.
Tempo
2-1-2
Range of Motion
Lift the knee until the hip is flexed to approximately 90 degrees (thigh parallel to floor).
Safety
Safety Notes
- Ensure the floor is clear of tripping hazards.
- Stop if you feel sharp pain in the lower back.
Spotting
Not recommended; perform in an open space.
Common Mistakes
- Leaning backward
- Shifting hips sideways
- Rushing the tempo
- Shoulders rounding forward
When to Avoid
- Acute lower back injury
- Shoulder instability
- Balance disorders
Flexibility Needed
- Adequate hip flexion range
- Ankle dorsiflexion for stability
Build Up First
- Basic core engagement
- Single-leg balance competency
Also known as
Weighted March, Farmer's March, Loaded March, Standing March
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