How to do the Single Arm Farmer Walk
- Stand tall with your feet hip-width apart, a dumbbell near one foot.
- Bend down and grip the dumbbell firmly, keeping your shoulders level.
- Stand up straight and walk forward, taking short, even steps.
- Keep the weight close to your leg and your body upright while walking.
- Carefully lower the dumbbell to the ground, then switch sides.
Full technique — 7 steps
- Place a dumbbell or kettlebell beside one foot and stand tall with feet hip-width apart.
- Hinge down, grip the handle with one hand, and set your shoulders level.
- Stand up with the weight at your side and let the free arm hang naturally.
- Tighten your stomach and obliques, keeping your ribs in line with your pelvis.
- Walk forward with short, even steps without leaning toward or away from the load.
- Keep the weight close to your thigh and your shoulders square as you move.
- Finish the distance or time, set the weight down under control, then switch sides.
Common mistakes
- Leaning toward the loaded side
- Tilting away from the weight
- Taking long, sloppy strides
- Letting shoulders rotate while walking
- Shrugging the loaded shoulder up
Form cues
- Stay tall under load
- Take short, even steps
- Keep shoulders level
- Keep ribs down
- Crush the handle
