Farmer's Walk

Setup

Stand tall with a heavy dumbbell in each hand at your sides, arms fully extended. Position your feet hip-width apart with shoulders pulled back and core braced.

How to do it

1. Keep your chest up and eyes focused straight ahead throughout the walk.
2. Grip the dumbbells tightly and maintain straight arms at your sides.
3. Take controlled, deliberate steps without bouncing or swaying side to side.
4. Keep your shoulders packed down and back, not allowing them to round forward.
5. Walk for the prescribed distance or time while maintaining rigid posture.

Watch out for

• ✗Allowing the shoulders to roll forward or shrug up toward the ears under load.
• ✗Taking quick, short steps or rushing through the movement instead of walking deliberately.
• ✗Leaning to one side or letting the torso sway as you walk.