How heavy should the weights be for a beginner?

Start with a combined weight that equals roughly 50 percent of your body weight. You should be able to maintain perfect posture for at least 30 seconds without the weights sliding from your grip.

Can I do farmer walks with only one weight?

Yes, this is known as a suitcase carry. It significantly increases the demand on your oblique muscles as they work to prevent your torso from leaning toward the weighted side.

How often should I include these in my routine?

Farmer walks are highly effective when performed two to three times per week. They are best placed at the end of a workout so that grip fatigue does not interfere with your primary lifts.

Farmer Walk Guide: Master the Ultimate Loaded Carry

Learn how to perform the farmer walk with perfect form to build elite grip strength, trap size, and core stability with our step-by-step guide.

How to Perform

Place two dumbbells or kettlebells on the floor on either side of your feet.
Hinge at the hips and bend your knees to grip the handles firmly with a neutral palm-inward grip.
Deadlift the weights to a standing position while keeping your spine neutral and your shoulders pulled back and down.
Take small, controlled steps forward while maintaining a tall posture and avoiding any swaying of the weights.
Keep your gaze fixed forward and your core braced as if preparing for an impact.
Continue walking for the prescribed distance or time before carefully hinging at the hips to return the weights to the floor.

Common Mistakes

Allowing the shoulders to round forward
Taking excessively long strides that destabilize the hips
Holding your breath instead of practicing braced breathing
Letting the weights bounce against your thighs

Muscles Worked

Primary movers

Forearms

Stabilizers

Trapezius
Core
Glutes
Hamstrings

Related Guides

Forearms · Legs