Loaded carry · Dumbbells
Farmer's Walk
The Farmer's Walk is a loaded carry for the abs, traps and grip, done with dumbbells.
- Abs
- Traps
- Grip
The animated figure highlights the muscles worked.
How to do it
- Heavy dumbbells, shoulders down and back
- Short steady steps, torso still
- Keep breathing
Sets and reps
How the 14 BindTrue programs that use it dose the Farmer's Walk:
- Sets
- 2–4
- Reps
- 30–45 s
- Rest
- 45 s to 90 s
Pick a weight where the last two reps are hard but your form stays clean. When every set reaches the top of the rep range, add a little weight.
Alternatives
Same job, different tools: swap in one of these when the equipment is busy or the movement doesn’t suit you.
Used in these programs
- Action Hero Conditioning: 4 × 40 steps · 5 days a week
- Action Heroine Athletic: 3 × 40 steps · 4 days a week
- Lean & Shredded Conditioning: 4 × 40 steps · 5 days a week
- Cover Model Conditioning: 3 × 40 steps · 5 days a week
- Chest Up, Shoulders Back Back + Posture: 2 × 30–40 s · 3 days a week
- Flat Tummy, Snatched Waist Back + Arms: 3 × 30–45 s · 4 days a week
- Strong & Confident Squat + Bench: 3 × 30–40 s · 3 days a week
- Six-Pack Reveal Lower A: 3 × 30–45 s · 4 days a week
- Pure Strength Squat: 3 × 30–40 s · 3 days a week
- Heavy-Duty Kickstart Full Body A: 3 × 30–40 s · 3 days a week
- Athlete Mode Squat day: 3 × 40 steps · 3 days a week
- Home Iron Full Body C: 3 × 30–45 s · 3 days a week
- Beginner Strength 12 Weeks Day C: 3 × 30–40 s · 3 days a week
- Fat Loss + Muscle Lower B: 3 × 40 steps · 4 days a week
Stop if you feel sharp or joint pain. New to training, or coming back from an injury? Start light and ask a qualified coach or physical therapist to check your form.