Partner farmer's walk

The partner farmer's walk is a protocol for performing farmer's carries with dumbbells or other weights. One partner walks for a predetermined distance or time, then passes the weight to the other partner who walks for the same distance or time.


  1. Strengthens and challenges the grip, core, traps, upper back, shoulders, and legs
  2. Serious cardiovascular challenge and calorie burn
  3. Less complex to learn and perform properly than many other popular strength movements
  4. Builds muscular coordination and mental toughness in addition to strength and muscle

Partner farmer's walk Images


Partner farmer's walk Instructions

Partner farmer's walk muscle diagram
  1. Place two dumbbells on the floor in front of you, making sure you have enough open space to walk. If you can’t reach the floor safely without rounding your back, elevate the weights off the floor. (When doing this as a competition, start side by side with your partner and make sure there’s enough room for both of you.)
  2. Squat down keeping your back flat—don’t bend over—and grasp the weights with a neutral grip. Stand back up by extending at the hips and knees; this will be your starting position.
  3. Keeping the weights at your sides, walk forward as far as you can; if necessary turn around and return the other way. Try to beat your partner for both distance and time.
  4. Descend into a squat to lower the weights back to the floor.