Kettlebell Farmer's Walk

Muscles worked by the Kettlebell Farmer's Walk

Primary

Forearm FlexorsWrist Flexor MusclesTrapsTrapezius

Secondary

Lower BackErector SpinaeGlutesGluteus MaximusQuadsQuadriceps FemorisAbsRectus Abdominis

Also called: wrist flexors, flexor carpi, forearm flexors, inner forearm, trap, traps.

Equipment

Kettlebell

Also called: kb, cast iron kettlebell, competition kettlebell, girya.

How to do the Kettlebell Farmer's Walk

1. Stand between two heavy dumbbells or farmer handles.
2. Hinge and grip the handles firmly with a neutral grip.
3. Stand tall with shoulders back and core braced.
4. Walk forward with short, controlled steps.
5. Maintain an upright posture throughout the walk.
6. Set the weights down at the end of the distance.

Form tips

• Keep your shoulders level and avoid leaning to either side.
• Breathe steadily rather than holding your breath under load.
• If your grip fails, set the weights down away from your feet.

At a glance

Kettlebell Farmer's Walk in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Air Bike
• Chin Tuck Hold
• Dumbbell Snatch
• Hang Clean
• Hang Power Clean
• Double Kettlebell Dead Clean
• Double Kettlebell Dead Split Snatch
• Double Kettlebell Overhead Press

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "kettlebell-farmers-walk",
  "name_en": "Kettlebell Farmer's Walk",
  "name_de": "Kettlebell-Farmer's Walk",
  "name_es": "Paseo del Granjero con Pesa Rusa",
  "description_en": "A loaded carry with heavy kettlebells at the sides, building grip strength and full-body stability.",
  "description_de": "Eine Ganzkörper-Trageübung, bei der zwei schwere Kettlebells aufrecht über eine Distanz getragen werden, um Griffkraft, Trapez und Rumpf zu stärken.",
  "description_es": "Un acarreo cargado caminando con un peso pesado en cada mano, que reta el agarre, los trapecios y la estabilidad de todo el cuerpo.",
  "category": "strongman",
  "force_type": "push",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "equipment": "kettlebell",
  "body_part": "full_body",
  "primary_muscles": [
    "forearm_flexors",
    "trapezius"
  ],
  "secondary_muscles": [
    "erector_spinae",
    "gluteus_maximus",
    "quadriceps",
    "rectus_abdominis"
  ],
  "goals": [
    "strength",
    "power"
  ],
  "tags": [
    "knee_safe"
  ],
  "variation_group": "cardio",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Stand between two heavy dumbbells or farmer handles.",
    "Hinge and grip the handles firmly with a neutral grip.",
    "Stand tall with shoulders back and core braced.",
    "Walk forward with short, controlled steps.",
    "Maintain an upright posture throughout the walk.",
    "Set the weights down at the end of the distance."
  ],
  "instructions_de": [
    "Stelle dich zwischen zwei schwere Kettlebells.",
    "Beuge dich aus der Hüfte vor und greife die Henkel fest im neutralen Griff.",
    "Richte dich auf, Schultern zurück, Rumpf fest angespannt.",
    "Gehe mit kurzen, kontrollierten Schritten vorwärts.",
    "Halte während des gesamten Gehens eine aufrechte Haltung.",
    "Setze die Gewichte am Ende der Distanz ab."
  ],
  "instructions_es": [
    "Ponte de pie entre dos mancuernas pesadas o asas de granjero.",
    "Flexiona las caderas y agarra las asas con firmeza en agarre neutro.",
    "Ponte erguido con los hombros atrás y el core activado.",
    "Camina hacia delante con pasos cortos y controlados.",
    "Mantén una postura erguida durante todo el recorrido.",
    "Deja los pesos en el suelo al final de la distancia."
  ],
  "tips_en": [
    "Keep your shoulders level and avoid leaning to either side.",
    "Breathe steadily rather than holding your breath under load.",
    "If your grip fails, set the weights down away from your feet."
  ],
  "tips_de": [
    "Lass die Schultern nicht zu den Ohren wandern — halte sie hinten und unten.",
    "Beuge dich beim Absetzen wieder aus der Hüfte, statt den Rücken zu runden.",
    "Atme ruhig weiter und halte die Rumpfspannung über die gesamte Strecke."
  ],
  "tips_es": [
    "Aprieta las asas con fuerza para que el peso no te resbale de las manos.",
    "Mantén el core firme y no te balancees de lado a lado al caminar.",
    "Da pasos cortos y rápidos; las zancadas largas rompen el equilibrio."
  ],
  "met": 5.5,
  "images": {
    "flat": {
      "main": "images/flat/kettlebell-farmers-walk-main.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "kettlebell-farmers-walk");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.