Farmer's walk

Sets, reps and RIR

Stop the set when position breaks, not when the muscle burns. Quality of position is the whole point.

RIR means reps in reserve: how many you could still have done when you racked it. RIR 2 is two short of failure.

Muscles worked

Primary: Forearms, Traps.

Secondary: Abs, Obliques, Calves.

Estimate your one-rep max

Epley's formula, from a set you have actually done. It is an estimate, and it drifts above eight reps, so keep the input between one and twelve.

What it is called elsewhere

• Norwegian Farmer's walk
• Swedish Farmer's walk
• Danish Farmer's walk
• German Farmer's Walk
• Spanish Paseo del granjero
• Italian Farmer's walk
• Portuguese Farmer's walk
• Russian Прогулка фермера
• French Marche du fermier

Related core exercises

• Hanging leg raise
• Hanging knee raise
• Pelvic floor squeeze
• Plank
• Side plank
• Sit-ups

athlate logs this exercise, keeps the numbers, and tells you what you lifted last time.