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Forearms

Farmer's Walk

Farmer's Walk (Start)Farmer's Walk (End)
LevelIntermediateEquipmentOtherMechanicCompound

A loaded carry where you walk with a heavy weight in each hand, building grip, trunk and overall stability.

Strongman
Primary musclesForearms
Secondary musclesAbdominalsGlutesHamstringsLower BackQuadricepsTraps

Energy burned

≈ 39 kcalFor 3 × 8–12, rest 90s · ≈ 6.9 kcal/min

Estimate range 30–49 kcal (±25 %)

Muscle mass worked28 %
Effort during a set12.6 MET
Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

  1. 1Place a heavy implement at each side, such as farmer handles or dumbbells.
  2. 2Hinge down with a flat back and grip both handles firmly.
  3. 3Stand up with the weights, shoulders back and down, chest tall.

How to perform

  1. 1Walk forward with short, quick, controlled steps.
  2. 2Keep the weights at your sides without letting them swing.
  3. 3Stay tall and avoid leaning to either side.
  4. 4Walk for the planned distance, then lower the weights carefully to the floor.

Stretches for Forearms

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