Farmer walk exercise

Kettlebell Farmer Walk w/ Strength Coach Zach Even-Esh

Kettlebell Farmer Walk w/ Strength Coach Zach Even-Esh12 Sep. 2014
105 058
CriticalbenchSubscribe 438 721

How to Get Stronger &

How to Get Stronger & Tougher - In the Gym and in Life -


Subscribe to Our Channel:


FREE Muscle and Fitness Gifts from Coach Chris


Learn from the Legends of Bodybuilding:


The 4 Best Foods to Eat Before Bed:


23 Belly Blasting Foods:


Get This FREE Report on How to Increase your Bench:


Comments (23)
Abdullah Khalil

Nice vid you should do a vid how to increase speed

Fred Smith

Sweet, great demonstration.....one of my favorites!


????? ????!! ???? ?????? - ? ??????? ???? ?? ???????? ???? ?????: http://criticalbench.com/youtube

D- Don

Good stuff ! I appreciated this video !

Learning Guitar

Do i put it down widda flatback?

Michael Dooley

Do you know any older lifters with AC joint osteoarthritis that can use the Farmers walk without problems. I am looking for some movements that create overall strength without making my AC joints blow up. Hopefully it is not a pipe dream.

L Mc

any tips for a single hand carry? i tend to use the hex bar for a two handed carry

Ravish Somashekar

Great farmers walk , great great.

Alpha Kingz

man I just started my channel just want to say thank you for being a good motivation for me I was 400lbs and now I'm 316lbs I walk the track with kettle bells and Omg it really helps anyway just want to say thank you brother and God bless

Andrew Cady

KBs are the most expensive way to do a farmer walk.

Mike D

I do 2 miles a day with a single 35 pound bell. I'm growling like a bear on the last half mile.

Resurrected Warrior Fitness

using your video for our online tutorials, appreciate seeing your work along with the Barbell Shrugged crew to demo movements until we get our vids posted! Keep it up!

EC Marquez

awesome tips dude ! thanks !

Naomi Newton

Hi I have a pft test nxt month...I have to carry two 45 kettlebells 50yards the one 45 75yards! It’s pretty heavy for me I feel like I’m walking in mud! How can I strengthen my arms grip to carry the two 45s!??

tiger boy

I do 20kg for a minute for each hand, (alternate)
1. Suitcase
2. Pull up suitcase, (bring hand up to the ribs )
3. Rack
4. Overhead
5. Rack
10 minutes in total, no rest

Girya Girl Fitness

Farmer walks WORK! Great stuff!

kyle watts

Veryyyyy useful..... Thxxx....

Ice Cycle

Does anyone know if you can do this differently and it will still work and have the same outcome? I can't grip that well due to head trauma but want to get my forearm bigger, was wondering if I could just strap on a light dumbbell to my forearm with Velcro and walk with it. Will that still give me the same benefit?


Great demonstration thanks for posting

Richard Delaney

Two, five-gallon pails full of water. More awkward and difficult. Fill pails with sand for a heavier load. For yet a heavier load, add water to the sand. Also, try walking on beach sand. Brutal!

KettleBell Wod


r Negoro

I get sore forearms after doing this.

Daniel Stricten

liked subbed

Shoulder Pain and Farmer's Walk Exercise

Shoulder Pain and Farmer's Walk Exercise18 Nov. 2012
4 371

In this video, Rick Kaselj

In this video, Rick Kaselj talks shoulder pain and performs the Farmer's Walk Exercise.


Rick Kaselj of http://ExercisesForInjuries.com

You can go here to watch the video - http://youtu.be/WP0rjSIMOUI

Comments (1)

Thanks for the great tips!

Fat Loss Circuit Training With Farmers Walks - Drop fat with NO cardio

Fat Loss Circuit Training With Farmers Walks - Drop fat with NO cardio20 Feb. 2014
17 789

http://www.metabolicsurgerapidfatloss.com - Fat Loss Circuit Training...the premise is very simple...you do a "normal" weight workout but instead of taking rest in between sets, you do moderate-intensity cardio training.

If you're not already familiar with it and you'd like to get a full rundown of this training technique, I've got a detailed explanation of it here:

Fat Loss Circuit Training -- A Time-Efficient Workout to Crank Your Metabolism to the MAX


It's a GREAT training technique but it has one big weakness...if you're doing it in a crowded gym and trying to use a cardio MACHINE, it's going to be almost impossible to perform without either losing your machine or trekking around the gym to get to one (primarily if your gym's cardio section is separate from the weights).

This variation of Fat Loss Circuit Training addresses that weakness.

Because of instead of "normal" cadio, you will do a simple Farmer's Walk for distance, either with dumbbells or kettlebells.

That's it! Very simple and very effective. It doesn't require cardio machines and it doesn't require a timer.

In the workout itself, the exercises I'm using are


One-Arm Kettlebell Snatch x 3 sets of 4 to 6 reps each arm


Flat Dumbbell Bench Press x 3 sets of 6 to 8 reps


Pull-Ups x 3 sets of 6 to 8 reps


Safety Squat Bar Squats x 3 sets of 8 to 10 reps


Dumbbell Stiff-Legged Deadlifts x 2 sets of 6 to 8 reps

I've only posted video of the first 3 exercises, just fyi. You can use other exercises that fit in with the movement pattern category of each part of the workout, i.e. do cable rows instead of pull-ups.

In between EVERY SINGLE SET, I grab a couple of 65 lb dumbbells and Farmers Walk up and down the floor of my basement gym three times. The handles I've got attached to the dumbbells are called KettleClamps. They basically turn a dumbbell into a kettlebell...great for swings and Farmers Walks...not so much for overhead work, though.

As far as the Farmers Walks go, I prefer using a distance measure rather than a time measure...this way you end up back at the same start position every time. If you get to the point where your grip starts failing (happened to me when I was into the pull-ups), just set the weights down for a few seconds, then pick them back up and continue until you've hit your goal.

Now grab your dumbbells and do your Farmers Walk for distance.Complete ALL sets of your first exercise (explosive) before moving on to the next one (press).

Again, in between every set, do a Farmers Walk for distance. Then do your three sets of a pulling exercise.

Again, continue doing Farmers Walks between EVERY single set of this workout.

When you've done 3 sets of a pulling exercise, then do 3 sets of a squatting or lunging exercise, then 2 sets of a posterior chain exercise, such as stiff-legged deadlifts, barbell hip thrusts, good mornings or (if you can't do any of those) leg curls.

To finish, you can then do 2 or 3 of sets of core work, using exercises such as planks, curl squats, dumbbell crawling, or anything else that you like...except crunches...don't waste your time with crunches.

Overall, Fat Loss Circuit Training is a GREAT training technique...the reason I've made it a core component of my Metabolic Surge - Rapid Fat Loss program is because it's just so incredibly effective for getting your metabolism into high gear.

Comments (14)

Hello Nick I am a big fan of you, I train people as well. I find you sincere and a nice guy.
Thank you

Antonio Miranda

Awesome ! going to give it a shot ! just to make it clear : no rest, right ?

Erik Anderson

Hi Nick, i love your videos and training tips!  What kind of kettlebell were you using for the snatches?  It looked like an adjustable weight plate kettlebell handle hybrid. 

David Bardell

Do you have your own facebook?   also I like to start approperate exercise for begginner.   3 or 4 time a week? Rep 5x Sets 5x? what is best I am not asking for Dr Jackel n Dr Hine.  I just want be strong and good shape in my age 45 argh.. also lists for begginner

Gerald Brienza

Dude, you don’t have a friend who can hold a camera?

David Bardell

what do you call that  handle?  Its cool design that allow to add weight.. and what brand can I look for?

Tony Marshall

I'm glad to see you using a video format that fills the screen. Good info on the without too! :-)


Is it effective for obese people who hate cardio ?


where did u get those kettlebell grip things

Valon Bejtullahu

I watch regulary your videos and i practise most of these programs and i can say you are awesome


To ordinary folks who want to get thinner--but can't get started. Go Google Skinnimaker System right away.

William Coulter

Nice video Nick.  Is that your own home gym? If it is, I'm hugely jealous.


Cool - will give this a shot!

Tim Hunt

Apparently 3 people prefer doing boring traditional cardio.This is a great circuit and idea!  Especially for someone who hates conventional cardio (like me).  I wish I hadn't lost my pair of kettlestacks.  Damn things dropped off the face of the Earth.