Incorporating the Farmer’s Walk Exercise into Your Client’s Program

by Michael Krackow, PhD, ATC, CSCS, TSAC-F, and Joyce Blandino, PhD
Personal Training Quarterly October 2025
Vol 12, Issue 2

Share:

This article reviews the farmer’s walk exercise and how to incorporate it safely into a client’s exercise program.

Paywall block issue

This article is not configured properly for members or paid content.
isMemberOnly: {{isMemberOnly}} | isPaidContent: {{isPaidContent}}
spc: One or more parts of the product SPC is missing.

Read the full article

View the video

Login to view more


{{discountDesc}} Valid thru {{discountEnds}}

This {{ogType == 'video.other' ? 'video':'article'}} is available with a NSCA membership

This {{ogType == 'video.other' ? 'video':'article'}} can be purchased for {{prices}}
Price includes membership pricing and promotions

Purchase this {{ogType == 'video.other' ? 'video':'article'}}. Price range: {{prices}}
Price range includes membership pricing and promotions

Become a Member Add to Cart Login

This article originally appeared in Personal Training Quarterly (PTQ)—a quarterly publication for NSCA Members designed specifically for the personal trainer. Discover easy-to-read, research-based articles that take your training knowledge further with Nutrition, Programming, and Personal Business Development columns in each quarterly, electronic issue. Read more articles from PTQ »

Share:

REFERENCES

  1. Blandino, J, and Krackow, M. Body sway between minimal and experienced weight training groups during dumbbell farmer’s walk exercise. American Society of Biomechanics (ASB) Annual Meeting 2024, Madison, WI, August 5-8, 2024. Retrieved 2025 from https://asbweb.org/wp-content/uploads/ ASB2024PosterAbstractBook.pdf.
  2. Blandino, J, Castle, SJ, and Krackow, M. Ankle stress analysis for beginner performing the asymmetric and symmetric dumbbell farmer’s walk exercise. American Society of Biomechanics (ASB) Annual Meeting 2023, Knoxville, TN, August 8-11, 2023. Retrieved 2025 from https://asbweb.org/wp-content/uploads/Posters-Part-1-Binded.pdf.
  3. Cannataro, R, Cione, E, Bonilla, DA, Cerullo, Angelini, F, and D’Antona, G. Strength training in elderly: A useful tool against sarcopenia. Frontiers in Sports and Active Living 7(4): 2022.
  4. Corrigan, LP, and Li, JX. The effect of unilateral hockey bag carriage on the muscle activities of the trunk and lower limb of young healthy males during gait. Research in Sports Medicine 22(1): 23-35, 2014
  5. Graber, KA, Loverro, KL, Baldwin, M, Nelson-Wong, E, Tanor J, and Lewis, CL. Hip and trunk muscle activity and mechanics during walking with and without unilateral weight. Journal of Applied Biomechanics 37(4): 351-358, 2021
  6. Haff, GG, Berninger, D, and Caulfield, S. Exercise technique for alternative modes and nontraditional implement training. In: Haff, GG, and Triplett, NT (Eds.), Essentials of Strength Training and Conditioning. (4th ed.) Champaign, IL: Human Kinetics; 409-438, 2016.
  7. Hindle, BR, Lorimer, A, Windwood, P, and Keogh, JWL. The biomechanics and applications of strongman exercises: A systematic review. Sports Medicine 5: 2019.
  8. Keogh, JWL, Kattan, A, Logan, S, Bensley, J, Muller, C, and Powell, L. A preliminary kinematic gait analysis of a strongman event: The farmers’ walk. Sports 2: 24-33, 2014.
  9. Krackow, M, and Blandino, J. The effect of asymmetric and symmetric loading on hip and lateral trunk sway while performing the dumbbell farmer’s walk exercise. American Society of Biomechanics (ASB) Annual Meeting 2023, Knoxville, TN, August 8-11, 2023. Retrieved 2025 from https://asbweb.org/wp-content/ uploads/Posters-Part-1-Binded.pdf.
  10. McGill, SM, McDermott, A, and Fenwick, CMJ. Comparison of different strongman events: trunk muscle activation and lumbar spine motion, load, and stiffness. Journal of Strength and Conditioning Research 23(4): 1148-1161, 2009.
  11. Ratamess, NA, Alvar, BA, Kibler, WB, Kraemer, WJ, and Triplett, NT. Progression models in resistance training for healthy adults. Medicine and Science in Sports and Exercise 41(3): 687-708, 2009.
  12. Spennewyn, KC. Strength outcomes in fixed versus freeform resistance equipment. Journal of Strength and Conditioning Research 22(1): 75-81, 2008.
  13. Stastny, P, Lehnert, M, Zaatar A, Svoboda, Z, Xaverova, Z, and Pietraszewski, P. The gluteus medius vs. thigh muscles strength ratio and their relation to electromyography amplitude during a farmer’s walk exercise. Journal of Human Kinetics 7(45): 157-165, 2015.
  14. Taylor, J, and Reed, M. Increase hip and trunk stability with loaded carries for injury prevention, rehabilitation, and performance. NSCA Coach 7(3): 50-53, 2020.
  15. Winwood, P, Cronin, J, Brown, S, and Keogh, J. A biomechanical analysis of the farmers’ walk, and comparison with the deadlift and unloaded walk. International Journal of Sports Science and Coaching 9(5): 1127-1143, 2014.
  16. Winwood, P, Cronin, J, Keogh, JW, Dudson, MK, and Nicholas, DG. How coaches use strongman implements in strength and conditioning practice. International Journal of Sports Science and Coaching 9(5): 1107-1125, 2014.

Learn about the benefits of NSCA Membership »

About the author

Michael S. Krackow, CSCS, TSAC-F

Contact Michael Krackow

Contact Michael Krackow

Your first name is required.
Your last name is required.
Your email is required.
Your message is required.
Your reCaptcha is required.

Your email was successfully sent to Michael Krackow

Michael Krackow is a Professor in the Department of Human Performance and Wellness and Director of the Exercise Science minor at Virginia Military Ins ...

View full biography

has been added to your shopping cart!

Continue Shopping Checkout Now

Dash

By using our chat you consent to your data collected by us and our chat provider, BettyBot.ai


Full Page Experience Privacy Policy