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StrongMan Barbell Farmers Walk

StrongMan Barbell Farmers Walk

The Strongman Barbell Farmers Walk is a challenging full-body exercise that brings out your inner strength and power. As its name suggests, this exercise is inspired by the sport of strongman, where athletes showcase their immense physical prowess. Although it may seem simple, the Farmers Walk is highly effective in building overall strength, increasing muscular endurance, and improving grip strength. To perform the Strongman Barbell Farmers Walk, you will need a barbell loaded with a challenging weight. This exercise involves gripping the barbell with a wide grip at your sides while standing tall. Your shoulders should be pulled back, chest up, and core engaged. Once you are in the starting position, initiate the movement by walking forward, taking small, controlled steps. The Farmers Walk primarily targets the muscles in your upper back, shoulders, and forearms. Additionally, since you'll be carrying a significant amount of weight, your core muscles will need to work hard to maintain stability and balance throughout the exercise. This exercise also engages your leg muscles, particularly the quadriceps, as they help support the weight and aid in maintaining proper posture. Adding the Strongman Barbell Farmers Walk to your training routine can offer numerous benefits. Besides boosting overall strength and endurance, it can improve your grip strength, which is crucial for various daily tasks. It also enhances functional fitness, as the movement simulates carrying heavy objects in real-life scenarios. Remember to start with lighter weights if you're new to this exercise and gradually increase the load as you become more comfortable and confident. Incorporating this challenging full-body exercise into your workouts can help you unlock your inner strongman and achieve impressive gains in strength, endurance, and grip power. As always, listen to your body, use proper form, and consult with a qualified fitness professional to ensure this exercise is suitable for your individual needs and goals.


  • Start by standing in an upright position with your feet shoulder-width apart.
  • Position a heavy barbell on the floor in front of you.
  • Bend at the hips and knees, maintaining a neutral spine, and grab the barbell with an overhand grip.
  • Lift the barbell off the floor, keeping your core tight and your back straight.
  • Stand up straight and tall, fully extending your hips and knees.
  • Start walking forward, taking small and controlled steps.
  • Keep your posture upright and your core engaged throughout the exercise.
  • Continue walking for the desired distance or time.
  • When you reach your goal distance or time, slowly lower the barbell back down to the floor.
  • Take a moment to rest and recover before attempting another set or moving on to a different exercise.

Tips & Tricks

  • Focus on maintaining good posture throughout the exercise to prevent any strain in the lower back.
  • Engage your core muscles by contracting your abs and glutes during the entire movement.
  • Start with a weight that challenges you, but allows you to maintain proper form and technique.
  • Keep your shoulders down and back to avoid any unnecessary tension or strain in the upper body.
  • Incorporate variations like uneven carries or walking uphill to increase the difficulty and target different muscle groups.
  • Control your breath by inhaling deeply through your nose and exhaling through your mouth during each step.
  • Ensure you have a secure grip on the barbell handles to prevent any slipping or loss of control.
  • Gradually increase the weight over time to continue challenging your strength and progress.
  • Maintain a steady pace throughout the exercise, avoiding any sudden jerks or speed.

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