Dumbbell Farmer's Walk
oec:dumbbell-farmer-s-walk
A loaded carry exercise where a pair of dumbbells is held at the sides while walking with an upright, braced posture.
Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.
Also called: Dumbbell Farmer's Carry, DB Farmer's Walk, DB Farmer's Carry, Dumbbell Farmers Walk, Dumbbell Farmers Carry, farmers walk, farmer walk, farmers carry, farmer carry
How to do it
Setup
- Place two dumbbells parallel to each other on the floor roughly hip-width apart.
- Stand between the dumbbells with feet hip-width apart.
- Hinge at the hips and bend the knees with a flat back to grip the center of each handle firmly.
- Deadlift the weights to full standing extension, letting the dumbbells hang naturally at your sides with arms fully extended.
Movement
- Brace your core, draw your shoulders slightly down and back, and look straight ahead.
- Walk forward in a smooth, controlled gait using short, deliberate strides.
- Maintain a tall, upright posture without leaning forward or swaying from side to side.
- At the end of the designated distance or time, come to a complete stop and lower the dumbbells by hinging at the hips and bending the knees.
Breathing
Take steady, shallow breaths behind a braced core rather than holding your breath throughout the carry.
Cues
- Stand tall through the crown of your head
- Crush the handles
- Shoulders in back pockets
- Short, controlled steps
Common faults
- Allowing the shoulders to round forward and the upper back to slouch.
- Keep the chest proud and pack the scapulae slightly down and back throughout the walk.
- Taking excessively long strides causing hip wobble and torso swaying.
- Shorten your stride to maintain a stable pelvis and keep your center of mass under control.
- Rounding the lower back when picking up or setting down the dumbbells.
- Treat every pickup and touchdown like a proper deadlift with a braced core and neutral spine.
Safety
- Ensure the walking path is completely clear of obstacles, plates, or clutter before starting.
- If grip fails, release the weights cleanly down to the sides rather than attempting to catch or control them awkwardly.
Muscles
Joints
- Fingers: Isometric stabilization
- Wrist: Isometric stabilization
- Shoulder blade: Isometric stabilization
- Thoracic spine: Isometric stabilization
- Lumbar spine: Isometric stabilization
- Hip: Flexion, Extension, Isometric stabilization
- Knee: Flexion, Extension
- Ankle: Plantarflexion, Dorsiflexion
Details
- Movement
- Loaded carry, Gait
- Modality
- Strength, Conditioning, Strongman
- Mechanics
- compound
- Force
- mixed
- Laterality
- bilateral
- Kinetic chain
- mixed
- Level
- beginner
- Equipment
- Dumbbell
- Record
- Distance and Load; or Duration and Load
- Load
- external, per implement
Sources
- wger: Dumbbell farmer's carry, by philip (CC-BY-SA-4.0)
This record: CC-BY-SA-4.0.