#5 Reasons Why You Need to Incorporate Farmer’s Walk in your Workout!

Neven Antic • August 6, 2024

Looking for an exercise that delivers head-to-toe benefits? The farmer’s carry is your answer! This powerhouse moves challenges your entire body, boosting strength and stability like never before.


With a simple lift and walk, you enhance grip strength, core stability, and posture. Plus, it improves balance and overall stability, essential for athletic performance and daily life, while reducing the risk of injury.


Incorporating farmer’s walks into your routine can significantly enhance your overall strength and conditioning, translating to better performance in both the gym and everyday activities.



Below, we’ve highlighted the top 5 benefits of farmer’s carries to show how this exercise can elevate your real-world performance.

 #1 Improved Posture 

Farmer’s walks are a fantastic way to reinforce correct posture, leading to better performance and a reduced risk of injury. By strengthening your posterior chain, these walks help counteract slumped shoulders and a rounded spine. The act of carrying heavy weights encourages you to pull down the rib cage and brace through the midsection, which not only improves your diaphragmatic position but also corrects spinal dysfunction.

A significant part of this postural correction comes from increased dynamic core strength and stability. With farmer’s walks, you’re not just building muscle; you’re training your body to move and function better in everyday life.

 #2 Dynamic Core Strength and Stability

Your core includes your back, abdominal muscles, glutes, lats, and psoas muscles, connecting your torso to your pelvis, legs, shoulders, and arms. Think of your core as everything except your arms and legs.


Farmer’s walks help you develop a strong core brace. This means your core muscles work together to keep your spine stable and protect it from external forces. As you walk with weights, you maintain a braced core, which builds dynamic core stability. This makes farmer’s walks an excellent exercise for improving real-world movements.

Farmers Carry Being performed at D8 Training Gym

 #3 Injury Prevention

Farmer’s walks create stability in the spine, protecting it. A stable spine can reduce the risk of injury in virtually all areas of the body as everything is connected. If your core cannot sufficiently brace, for example, your knees, hips, or other body parts may take the brunt of the forces applied, leading to an increased risk of injury.

 #4 Total Body Strength and Conditioning, Including Grip Strength 

Grip strength may be obvious, but what might not be obvious is that grip strength has been extensively researched. Several studies show that grip strength is a useful indicator for overall health, a vital sign, and a biomarker of health status.


Grip strength has been shown as a measure of overall quality of life and bodily function. This includes upper limb function, bone mineral density, malnutrition, cognitive impairment and depression, sleep problems, future function such as susceptibility to fractures and falls, and even diabetes and risk of cardiovascular disease. Current research suggests it may be a better predictor of cardiovascular mortality than systolic blood pressure!

#5 Builds Toughness and Grit

Farmer’s walks are not comfortable. They require willpower, focus, work capacity, and tenacity. Performing heavy farmer’s walks certainly tests one’s will and mental fortitude.

Getting Started with Farmer's Walks

If you're new to farmer’s walks, start with lighter weights for a few sessions to perfect your form. Gradually increase the weight as you become more comfortable to ensure the exercise remains beneficial and prevents injury. Farmer’s carries require focus and discipline, helping to bulletproof your body, build toughness, and increase overall strength

Working with a Personal Trainer

Working with a personal trainer can maximise the benefits of farmer’s walks. A personal trainer can provide guidance on proper form, help you gradually increase the load, and ensure that you are performing the exercise safely. They can also integrate farmer’s walks into a comprehensive fitness program tailored to your goals.



In Australia, finding a qualified personal trainer can make a significant difference in your fitness journey. Look for trainers who are experienced and knowledgeable about strength training exercises like farmer’s walks. With their expertise, you can achieve better results and reduce the risk of injury.

Final Thoughts

Farmer’s walks are an excellent addition to any fitness routine. They build strength, improve posture, enhance core stability, prevent injuries, and develop mental toughness. Whether you are a seasoned gym-goer or a beginner, incorporating farmer’s walks into your workout can help you achieve your fitness goals more effectively.



By embracing farmer’s walks and working with a personal trainer, you can take your fitness to the next level.

Grab those weights and get started and start walking. Your body will thank you!

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