About this exercise
A loaded carry exercise in which you walk a set distance or for a set time while holding a kettlebell in each hand. It builds grip strength, trapezius endurance, and overall core stability under real-world load.
Kettlebell Farmer's Walk
Step by step instructions, muscle activation and variants for the Kettlebell Farmer's Walk.
MediumGlutesQuadriceps
How to Perform
- Select two equally weighted kettlebells and place them beside your feet
- Hinge at the hips, grasp the handles firmly, and stand tall with your shoulders packed back and down
- Brace your core and keep your gaze forward
- Walk steadily for the prescribed distance or time, maintaining an upright torso and controlled breathing
- Take short, deliberate steps without allowing the kettlebells to swing
- Set the weights down in a controlled hinge at the end of the carry
Muscle Activation
Primary
GlutesQuadriceps
Secondary
CalvesInner thighs
Common Mistakes
Common mistakes content is coming soon.
About the Kettlebell Farmer's Walk
The Kettlebell Farmer's Walk is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
You may also like
3-Point Standing Hops
Bodyweight · Medium
GlutesQuadricepsCalvesHamstringsCore
4 Corners Curtsy
Bodyweight · Medium
GlutesQuadricepsHamstringsInner thighs
4-Cone Single Foot Lateral Hops
Bodyweight · Medium
GlutesQuadricepsCalvesCoreOuter thighs
4-Way Single Leg Hop
Bodyweight · Medium
GlutesQuadricepsHamstringsCalvesCore