The Farmer's Walk Dumbbell Tutorial - Discover the Benefits

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In this exercise tutorial, we’re going to take a look at one of the best overall conditioning exercises for grip strength, trap size, and overall upper body strength, the farmer’s walk. More specifically, we’re going to demo the dumbbell farmer’s walk for you. So in addition to looking at the proper form, we’re also going to give you some simple recommendations on how to work this into your weight loss or muscle building routine for some added variety. Enjoy!
The Dumbbell Farmer’s Walk Setup (0:43)
For this exercise, there’s really only one piece of equipment that is essential, a pair of adjustable dumbbells. Because this is a heavy weight exercise, you want a pair of dumbbells that you can stack with a fair amount of weight.
The Dumbbell Farmer’s Walk Demo (1:10)
Now because this is a heavy weight exercise, we want to make sure that when we’re picking up the weights, we lift with our legs, not our back. Additionally, make sure to maintain a strong posture (shoulders up and back, chest out, and a strong core) to stay safe and get the most from this exercise.
Here’s the Actual Walk (1:44)
Before you begin your walk, it’s a good idea to pick a point ahead of you and use that as your destination. Because although the farmer’s walk seems overly simple, the idea is that every step you take is done very deliberately with a strong grip, rock-solid posture, and steady balance.
That’s what makes this a great total body conditioning exercise and one of the best grip strengtheners for your routine. So let’s look at the best way to incorporate this exercise into your routine.
How to Use This In Your Routine (2:25)
When it comes to sets and reps, we like to look at the farmer’s walk in terms of time under tension as opposed to distance, which is too variable for different environments. So what we recommend is doing 3 sets of roughly 1 minute for your farmer’s walk. And it’s best used as a finisher to your workout routine, so you don’t overly fatigue your grip strength.
Some additional equipment for the farmer’s walk (2:45)
While not necessary, there are a couple pieces of equipment that can make the farmer’s walk even more effective. When it comes to your grip, we definitely don’t want you using any kind of strap, but some chalk for your hands can give you a better grip without sacrificing any muscle-building benefits.
And for those of you that are looking to take this exercise to the next level, using something like a fat grip on the dumbbell handles will further increase your grip strength. These are also useful for a variety of other dumbbell exercises, so they are a good thing to have on hand.
The Conclusion (3:45)
So the big takeaway here when it comes to farmer’s walks is, on top of all the form points we covered, they’re one of the best ways to improve your grip strength. And as you’ll see, this will help improve your heavy exercises like deadlifts, rows, etc. So if you're looking for new additions to your workout routine, try this out this week and let us know in the comments below how it worked out for you.
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Your friends here at the FFP,
-Dr. Balduzzi + The Men's Health Experts @ The Fit Father Project
**Disclaimer: This information is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.

[@derekthompson5731]

I did some of those last weekend... when we were out of power from Hurricane Michael... and my cows needed water, and our well pump wasn't working. 5 gallon buckets filled 3/4 full of water = great farmer's walk. Time under tension was halfway out to the field. Stop, catch some breaths, shake out the hands. Then another "rep" out to the troughs. Gently bring the weight down. Then do a "farmer's pour" routine into the troughs. Walk back to the truck for another 5-gallon bucket. Repeat. And then I discover that that is actually an exercise I can do with weights when the power is on? Awesome. Thanks for the video

[@Fitfatherproject]

Awesome work Derek. We're sorry to hear that you went through Hurricane Michael, but glad to hear you're safe and you learned a new workout from it! :) -The FFP Training Staff

[@collegefootballaddict1715]

No Question, Farmer's Walks is the #1 exercise I do to increase my overall strength for everything. It is an Amazing exercise that just makes you overall more powerful. Wish I had known of them years ago.

[@Fitfatherproject]

💪

[@cblanco69]

They blow up your traps

[@SynerstarHealthOver50]

Absolutely!@@cblanco69

[@fightinglionenjoyer4503]

@@cblanco69insane grip and forearm gains, i never need to use straps when doing heavy dumbbell rows bc I do these

[@cblanco69]

@fightinglionenjoyer4503 that's cuz your grip strength and forearms built by griping as hard as u can they are great for them

[@jj1944]

This is a great tutorial. I'd never heard of farmers walk, but it seems like an amazing exercise

[@JamesSmith-lx7my]

one of the best workouts you can do. Quality video workmanship again, fit father project!!

[@johnb6090]

Great video as always . The bike in the background is amazing

[@jamesfallon5278]

This tutorial gave me everything I wanted to know, great video man!

[@stevet2892]

I just got a new set of dumbbells on the weekend, went out and tried the farmers walk right after watching your video and holy crap did it ever feel good. Such a simple yet effective exercise. Thanks, I've learned so many new exercises from your videos.

[@jerrygarcia8966]

i do this carrying 5 gallon buckets of water to the garden ..lol never knew i was doing the farmers walk .

[@ryannoel8978]

Added these as finisher to every workout day perfect cardio endurance strength

[@daveyjonesaye5801]

Definitely going to incorporate this into my daily workout!

[@jasonrose214]

Anthony, you never fail! I was googling how to incorporate the Farmer’s Walk into my routine, and there you were! Your videos, information, and advice are top notch! Ty so much! ❤️👍🏼💪🏼

[@Fitfatherproject]

You're very welcome Jason 🙏🏼💪🏽

[@bowlampar]

First time heard of farmer walk in dumbbell workout, thank for the tutorial on doing it properly, so i can get amazing result without hurting myself.

[@mdsabberhoshin1417]

I was looking for a great routine using dumbbells and I just found it.Thanks

[@Rajneesh901]

This can be done at home, thanks for the details. That bike in the background!!

[@janiceweiner5925]

I've never seen this version of the farmer's walk, thanks for the tutorial.

[@kuneeyakanna9041]

wow this is really amazing. i'm hearing this for the first time. i will definitely give a try.

[@billhotman8878]

Great exercise for building grip strength. These are more challenging then they look.

[@pauljohnson8458]

this definitely looks like a great way to exercise with dumbells, never thought of it before. thanks for teaching me something new! :)

[@TRUREMYHAIR]

This video is great dumbbells work out!

[@HooglesonInc]

I'm always up for new exercises and I've never heard of this one before, let's do it!

[@mdjhossain9442]

I follow your all instructions of you. Thanks

[@sarasaeed3018]

Amazing and nice video , thanks for sharing

[@jesusprater5707]

The training was beautiful and functional I got good information Thank you

[@seanbrown4023]

Excellent video. Very instructive for correctly doing FW exercise. Thank you. Subscribed.

[@amoyardever2815]

Wonderful video!

[@kaviviji2761]

Great video! great workout!

[@georgejohn8457]

This is great video for walk dumbbells. I like it very much. The farmers walk dumbbells is the best performance for us. I trying the learn and following. Thanks for sharing this video. Thanks again

[@nicolemartin467]

Wow Dr. Balduzzi makes this exercise look so easy! I'm going to try this and add it to my workout routine. I won't look as good as Dr. B, but thank you for teaching the proper technique and form!

[@estoyloco9020]

U can't expect more than this, great job again!

[@lindsaysteiner5318]

You were right, I learned a ton!

[@melissablow2358]

You helped me ، Your information is great

[@rebeccabrandon4943]

Very interesting and useful video! I really like it!

[@rharris7426]

Thanks for the video.

[@jbird1777]

This video about the farmers walk was great! I learned a lot new things and definitely recommend checking it out.

[@JoshvaIsrael]

Nice explanation.

[@melissadee1639]

I’ve never heard of the farmer’s walk but I’ll definitely have to give it a try!

[@fazalazeem6162]

Great exercise thanks to sharing this . Brother I like it your exercise

[@finiqulitso3878]

Love them been doing them consistently for about 5 years...using them now as a cardio finisher . 10 sets sometimes 15 sets changing the weights every three sets ..m

[@polkadot673]

Interesting workout that target exactly where I need it most

[@user-bc5km3cr3i]

Gracia amigo for sharing, I am already doing it.

[@djjoeykmusic]

Great video Thank you

[@charisenterprise333]

Amazing video

[@vanessaceaton6062]

This will be helpful for the general people all over the world.

[@mustangpilot6786]

Loved this video as well, thanks for the tip on the chalk!!

[@Fitfatherproject]

You're very welcome 🙏

[@jasonmalin287]

Good video impressive knowledge👌 👏 👍 🙌 😎

[@malcolmmetty539]

exciting focus on grip strength , arm and legs strength using farmers walk , wonderful easy to follow demonstration of this workout , chalk makes a ton of difference.

[@monaladyconsumer184]

Agree - very good demo - many will benefit.

[@luvmirh8mi]

I want to be as fit as you or maybe more hopefully and also own those toys at the background...thanks for all the tips/motivation...

[@huntsail3727]

Cool bike. Enjoyed the video.

[@bewater5178]

Good bike!

[@nightfangs2910]

I do these at the planet fitness, I get the 10 heads on me look, but these are awesome great video, most people won't do these but their super effective

[@mgtowtardigrade1911]

Good video

[@hkaszowi]

Nice bike!

[@sydneykirk3559]

now THIS is the way to get ripped! i learned a lot of new things about this awesome exercise

[@geoffreylevens9045]

One suggestion: Posture adjustment, chest up, shoulders wide, back, and down should be done and locked in place BEFORE lifting the weight off the floor! That will protect your lumbar spine from shearing forces.

[@Fitfatherproject]

100% agreed. Great advice.

[@twofatchicksproductions9015]

Thanks buddy

[@Fitfatherproject]

You’re very welcome 🙏🏼

[@markpotter2485]

Daaaaang! Do a video of that bike!!!

[@wevertonribeiro4211]

I just love farmers walk I got great results.

[@sierraackler7310]

Do the kids ever hang on to dad's legs as he walks? Lol you should video that, would make a great dad leg workout! Love your page!!

[@kevinray5636]

I carry 100 lbs 1/2 mile every other day. 50 lbs each arm.

[@rickmaue5866]

Is this okay for your knee joints?

[@thomassmyth65]

I like to do a ladder set, 1min, 2min, 3min, 2min, 1min with one minute rest in-between, its a burner

[@ericweissman7315]

Instead of chalk, try Sortkwik - the stuff bank tellers use to make fingers a little sticky for counting bills. It's available in office supply stores. Or Working Hands will also give your hands some tack.

[@jayreszy4398]

:48, 2:28, 2:48 and 4:32. The amazing color changing pants. Where can I get a pair of these magic pants??

[@kelvinmichael1714]

DR. Anthony Balduzzi is not just a Dr alone, I feel like his also a magician sometimes watching his clips.

[@markmatroni631]

I wanna start these for cardio purpose.

[@Fitfatherproject]

Awesome my friend!

[@wakawaka1976]

Great for the traps

[@Fitfatherproject]

🙌

[@ben6089]

Great video, you're intelligent if you use adjustable dumbbells

[@Fitfatherproject]

Thank you very much 👍🏼

[@emjay2d]

My god your biceps are bigger than my legs. :D FORM IS EVERYTHING!

[@wsymphony]

Yeah, it's huge!

[@Rajneesh901]

Ha ha ha ha

[@seabiscuit726142]

And also bigger than his own legs, too!

[@Fitfatherproject]

😅

[@stephen_101]

I've been doing these with 2 Jerry cans filled with sand (cheapskate I know.. but it works). This guy isn't kidding, this is a beastly exercise and I've seen some great results, especially my lower arm definition.

[@Fitfatherproject]

Awesome my friend! Ty 🙏

[@kevinm7523]

I've spent 33 years in the gym lifting as well as 15 years in the Army, the absolute biggest concern of mine with people in the gym or exercising in general is their posture and body positioning when performing any weighted or non weighted exercise. This can at best reduce your muscle growth, in return reducing the overall value of the exercise, At worst it WILL eventually damage something, bones, tendons, muscles, joints potentially too the point where you need surgery and reducing your quality of life long term

[@Fitfatherproject]

Agree brother! That is why I always put my focus on form 💪

[@kevinm7523]

@Fitfatherproject the biggest problem is newbies always want to feel like they're lifting heavy so they are accepted in the gym, that's probably why I'm 6' 220 pounds 14% fat and they look at me weird when I'm using every weight from 5 pounds up to 75 pounds, but I'm more worried about getting results than lifting heavy

[@jayreszy4398]

4:32 the purple pants turned to black! Dr. Balduzzi is also a magician, apparently.

[@Fitfatherproject]

LOL! We have one great camera and one bootleg one. Apparently the bootleg one wanted to be purple on this particular shoot day :)

[@auckland143]

A video on how to put dumbbells down and start that cool bike you have 😁👍

[@Fitfatherproject]

Thank you Hetal 🙏🏼

[@leeSouthend]

You can also sneak an extra farmers walk in by helping the missus when she goes shopping. Wrap those fat grips around the handles of the shopping bags (perhaps if the bags are cutting in, line the fat grips with a short bit of pipe etc). Then carry them home for her.

[@Fitfatherproject]

👍

[@eadams1057]

Does work the shoulders at all or more traps and grip strength. Seems like it would be good after finishing shoulders

[@Fitfatherproject]

Great as a finisher after doing direct shoulder work. It’s really more of a trap, core, and forearm exercise.

[@jumaricupaine760]

Whaaaaa???? I've never heard of this exercise before! Gonna def try it tomorrow at the gym; thank youuuuu!!!

[@user-vw5rr4lf3d]

How often should I do this exercise? And should I do it on rest days?

[@Fitfatherproject]

Hey N, thanks for writing in and great question. The Farmer's Walk can be used as an ancillary piece to your workout routines, toward the end as even though the weight is to be heavy, you aren't contracting your muscles all that much. If you think about doing a squat for example, you are utilizing so much of your body, bending multiple joints, using multiple muscle groups. The Farmer's Walk is a stabilizing movement that still works multiple muscles, but in an isometric manner. So adding it to your existing workouts a few times/week is a great way to weave it in. -The FFP Team

[@CourtneyFranklinDinnerisaholla]

Oh wow those catus are huge

[@CatzlovichCatnipAndCabbages]

Farmer's walks are just the exercise equivalent of the average blue collar job (which is why they are called "farmers" walks). On a manual labor job you often don't get to decide how much weight you are going to carry you just grab what you can and move it to where it needs to go which is what causes most injuries for laborers, I think farmers walks would really help these guys strengthen all of those muscles that commonly get injured as a result of lifting and moving heavy awkward objects.

[@Charlie_Duz]

Where can I get myself some amazing colour changing pants like yours? 😁

[@arturopizarro683]

Would kettle bells be just as effective? I imagine it's the same principle but I'm no expert so thought I'd ask.

[@Fitfatherproject]

Yes, kettlebells can be used during Farmers Walks as well! -The FFP Training Staff

[@paulgoss7596]

I like to do them with kettlebells. what are your thoughts?

[@Fitfatherproject]

You can do them with kettlebells too. Just make sure to keep your form. :) -The FFP Training Staff

[@dattien618]

Cho mình hỏi mình 81 kg 177cm thì xách bao nhiêu đi bao nhiêu m

[@shreyashsinah3339]

Hey! Is climbing 3-4 flights of stairs with moderately heavy weights for 15-20 minutes good for cardio and overall conditioning? I find traditional cardio quite boring. Thank you

[@Fitfatherproject]

Great question and that is an absolutely good way to work on your conditioning! You have a mixture of low-impact cardio + resistance...what's not to like?!?! Great call and best of luck! -The FFP Team

[@shreyashsinah3339]

@@Fitfatherproject thanks a lot

[@prototype9000]

i tried 40 on each arm for a quarter mile now everything on me is sore especially traps glutes arms

[@sclifton8709]

Is this a good alternative to cardio? Help burn fat?

[@Fitfatherproject]

Yes! The farmers walk can help you burn fat. -The FFP Training Staff

[@sclifton8709]

Fit Father Project - Fitness For Busy Fathers thank you for the speedy reply. I've added this to my routine.

[@sdgakatbk]

I like the Farmer's walk but I have arthritis in my left hand which makes it a bit hard sometimes. I had to drop the weights early in the second and third set tonight.

[@Fitfatherproject]

🙏

[@johnwilleford7715]

Why do you want to do this exercise with a really tight grip? It seems like that would wear you out faster than being somewhat relaxed with your grip?

[@Fitfatherproject]

Hey John, thanks for writing in and great question! With a tighter grip, you can really enhance the muscle connection and proper firing of the correct muscle groups. And it's ok to be worn out faster, as you are building a new strength threshold for your grip strength. Best of luck brother! -The FFP Team

[@johnwilleford7715]

@@Fitfatherproject Thanks, John.

[@GreatsmileSD]

Had to watch again, I got distracted when I saw the Saguaro, Scottsdale or Tucson?

[@Fitfatherproject]

Great eye! This video was shot in Scottsdale, Arizona. :) -The FFP Training Staff

[@pthompson2113]

Do I shrug my shoulders throughout the walk?

[@Fitfatherproject]

Hey Philip, thanks for writing in and great question. Regarding the walk and shrugging, you don't have to as the walk is more of a grip-strength movement that coincidentally already works the traps, without the shrugging. Now you can add it in as that can provide some additional benefit but it's not necessary. If anything, I would suggest completing your walk and perhaps adding in your set of shrugs at the very end...sort of a finishing motion before setting them down. -The FFP Team

[@JohnSmith-qj6bj]

I recently started doing these on the treadmill. I do them at least 5 mins.

[@Fitfatherproject]

Awesome my friend 😊

[@hhjames9139]

Good video. But I covet the Studebaker sign.

[@kingston4313]

Shes so tall now 😊

[@Happyhappy-sy6ye]

If we make a target of 100round then it will be good

[@Fitfatherproject]

💪

[@IllinoisCitizen]

I'm looking at all those toys. Is that your garage? You know where I'm going with that. I like what you are doing. BTW, other vids say do farmer's walk first because they fire up your central nervous system, allowing for more weight and intensity. Just sayin'

[@Fitfatherproject]

Ty for the kind words! I think farmers first make a lot of sense if you’re going super heavy. I think they are great toward the end of the workout too as a finisher. Example: I would not do farmers before barbell deadlifts. I would do them afterwards. It all depends on your programming.

[@SuperSteve101]

Brick clamps, 2 x 18kg concrete blocks carried each side - all day at work.

[@Fitfatherproject]

💪

[@Spencerlholbert1]

*Watching during Covid* Wish I could even find a dumbbell.....

[@Fitfatherproject]

😓

[@kayshawdah2499]

❤🎉❤🎉❤🎉

[@MightyIsIs001]

Going to use my wheelbarrow

[@Jordanfast5]

Can you cite your sources next time? THank you

[@Fitfatherproject]

Which link/source are you looking for? I will happily send it to you! -The FFP Training Staff

[@paulmcbride8164]

the farmers walk oh yes a slow stroll down the field smoking a pipe and watching the cattle

[@DeeTeaDee]

In the future 😆

[@Fitfatherproject]

🙌