How to do a farmers walk

Setup:

1. Weights: Place two heavy dumbbells, kettlebells, or farmer's walk handles on the floor, one on each side of you.
2. Lift: Squat down with a straight back and grip the handles firmly. Stand up by driving through your legs, similar to a deadlift.

The Walk:

1. Posture: Stand tall with your chest up, shoulders back and down, and your core braced.
2. Walk: Begin walking forward, taking small, quick steps. Keep your head up and look forward.
3. Distance/Time: Walk for a predetermined distance or amount of time.
4. Finish: Carefully lower the weights back to the floor by squatting down, maintaining a flat back.

Tips:

• This is a test of grip strength, core stability, and endurance. Don't let your shoulders slump forward.
• Breathe steadily throughout the walk; don't hold your breath.
• Choose a weight that is challenging but allows you to maintain good posture.