There are few exercises that receive as much praise for their reverse aging benefits as farmer’s walks. It’s one of the best exercises for building and maintaining functional strength as you age, as it targets the postural muscles of the upper back and deep core stabilizers that support the spine to keep you upright. Carrying heavy weights also addresses grip strength, which has long been used as a biomarker for longevity. Hip and trunk control is equally essential for gait and balance, while being in thoracic extension counteracts the rounded shoulders and forward head posture that so many people live with in our high-tech times.
“Farmer’s walks are simple, scalable, and incredibly effective because they train the body the way it’s designed to function: upright, aligned, and under load,” says Brandon Trachman, PT, DPT, OCD, of Physical Therapy Central. “At its core, the farmer’s walk is about postural strength and endurance. Holding weight at your sides, chest tall, ribs stacked over pelvis, and walking with control.”
Grab a pair of kettlebells or dumbbells, find some space, and get moving.
How to Do Farmer’s Walks
- Stand with your feet hip-width apart and a dumbbell or kettlebell in each hand, arms extended at your sides and palms facing inward.
- Brace your core, pull your shoulders back and down, and keep your chest lifted as you maintain a tall, upright posture.
- Walk forward with controlled steps, keeping your arms straight, weights at your sides, and torso stable.
- Continue for the desired distance or time.
Related: The 4 Daily Core Exercises Personal Trainers Use to Instantly Fix Bad Posture
Why You Should Trust Me
I’m a health and fitness writer for Men’s Journal and an ACE-certified personal trainer with more than five years of experience training clients and coaching various group fitness modalities, from HIIT to indoor cycling.
Experts
- Brandon Trachman, PT, DPT, OCD, of Physical Therapy Central
