May 2, 2026, 3:54 pm | Read time: 4 minutes
Originally from the strongman sport, the exercise has now made it to the mainstream thanks to Hyrox: the Farmer’s Walk, also known as the Farmer’s Carry. In this exercise, you carry weights while walking, much like a farmer carrying sacks of grain or buckets. What sounds simple is technically more challenging than many think. Grip strength is often the limiting factor.
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The Farmer’s Walk trains the whole body
If you’ve ever had to lug heavy packages or groceries over a long distance home, you’ll notice how quickly you get out of breath. There’s a reason for that: carrying weights trains a variety of muscles. The Farmer’s Walk turns this into a very effective full-body exercise.
In this exercise, heavy weights (kettlebells, dumbbells) are carried on both sides while walking. Not only are the grip strength and arms heavily engaged by the load, but the back and core muscles must stabilize the body and protect the spine. Last but not least, the legs get a good workout. When so many muscles in the body have to work, the body needs a lot of oxygen. The result: the cardiovascular system kicks into high gear, training grip strength, core stability, and back muscles.
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The right technique – shoulder position when lifting, stride length
The more weight you carry, the more important the correct execution of the exercise becomes. When lifting the kettlebells or dumbbells, it’s crucial to maintain a straight posture. The shoulder blades are moved back and take a neutral position–just like in a deadlift. The back remains straight. To lift the weights, it’s best to squat down, grab the dumbbells, and then rise back up in a controlled manner.
Once the kettlebells or dumbbells are lifted, it’s time for quick feet! Take small, fast steps. If you’re not competing, you can take it slower. One foot should always be in contact with the ground. To prevent the upper body from tiring, it’s important to optimize your gait.
You can increase the weights
So get into the flow and try this complex foundational strength exercise. You can easily increase the weights–from mini dumbbells to kettlebells to heavier loaded dumbbells.
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Grip strength as an important indicator of overall health
The Farmer’s Walk will undoubtedly improve your grip strength. Did you know that grip strength is considered an important indicator of overall health in medicine and is linked to life expectancy?
The PURE study, with over 140,000 participants from 17 countries, reached a remarkable finding in 2015: people with a strong grip lived longer on average.1 Every five-kilogram decrease in grip strength was associated with a 16 percent increased risk of dying earlier. However, it is explicitly noted that further research is needed to determine whether targeted strength improvement actually reduces mortality.
Having a grip on life itself
Does strong grip strength only help you hold a pan with one hand and impress with a handshake? Not at all. Those who can still grip firmly in old age carry their groceries themselves, stand up securely if they stumble, and can hold onto a railing at a crucial moment. It sounds trivial, but it’s not, because these small things determine whether someone still lives independently at 75 or not.
Additionally, before major surgeries, surgeons sometimes measure their patients’ grip strength because it reliably indicates how resilient the body is and how quickly it recovers. Studies show that patients with weak grip strength suffer significantly more often from postoperative complications, longer hospital stays, and reduced mobility.2
The Farmer’s Walk won’t make you immortal, but it might keep you in a state where you have a grip on your life for longer.