Beginner
🏋️ Dumbbell / Kettlebell
Farmer's Walk
aka Farmers Carry / Suitcase Carry
🎯 Target & Synergists
Primary: Forearms
Synergist: Traps
Synergist: Core
Synergist: Shoulders
Synergist: Grip
📋 How to Perform
1
Pick up weights at sides
2
Stand tall, shoulders back
3
Walk with controlled steps
4
Keep core tight, don't lean
5
Maintain neutral grip throughout
⚠️ Common Mistakes to Avoid
✕
Leaning to one side
✕
Shrugged shoulders
✕
Walking too fast
✕
Grip failing (wrist extension)
🔄 Alternative Exercises
Can't do Farmer's Walk? Try these instead.
📊 Quick Facts
Equipment Dumbbell / Kettlebell
Difficulty Beginner
Main Target Forearms
Synergists Traps, Core, Shoulders, Grip