Kettlebell Farmer's Walk
Kettlebell Farmer's Walk trains 7 of the 18 muscle groups Full Coverage tracks: Forearms 90%, Mid-back / traps 45%, Abs 40%, Lower back / erectors 30%, Quads 20%, Calves 15%, Obliques 15%.
How to do it
- Set a kettlebell on each side of you.
- Hinge down, grip both handles, and stand tall with them hanging at your sides.
- Brace, pull your shoulders back and down, and walk in a straight line.
- Keep the bells from swinging into your legs.
- Thick handles tax the grip harder than dumbbells - expect a shorter carry.
Muscles it trains
Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.
- Forearms 90%
- Mid-back / traps 45%
- Abs 40%
- Lower back / erectors 30%
- Quads 20%
- Calves 15%
- Obliques 15%
How it compares
Compared with the Farmer's Carry, it loads Lower back / erectors 5 points lower. It needs Kettlebells where the other uses Dumbbells. Compared with the Kettlebell Swing, it loads Glutes 85 points lower, Hamstrings 80 points lower, Forearms 50 points higher.
Other ways to train this
Other exercises for the Forearms
Related guides
Exercise illustrations and data by RepDB (repdb.co), used under licence.
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