Farmer’s Walk

An image of Mariusz Pudzianowski performing a Farmers Walk in a Strongman competition.

The Farmer’s Walk is an oldie but a goodie.

If you’re looking to build crazy grip strength (aren’t all wrestlers), this is one of the best exercises you can perform.

If you’ve read my blog you know I prefer building grip strength with pulling movements.

If you don’t, read this post- How To Improve Your Grip.

However, the Farmer’s Walk is one exercise that I’m a big proponent of, despite it not having an upper body pulling component.

The best parts of the Farmer’s Walk- it doesn’t require any special equipment and you can do it almost anywhere!

Yes, there are special handles that you can use.

But to be honest, dumbbells work just fine.

I don’t have wrestlers start using the handles until they can walk with the 130-pound dumbbells in my gym.

And since the path they walk is a lap around the facility (a good distance), usually the dumbbell variety we have is more than sufficient.

Alright, with that said, here’s a quick pic of me holding dumbbells (because I know you just can’t picture the exercise, lol).

A picture of Dickie White holding a dumbbell in either hand for a Farmer's Walk.

This is precisely why I love Farmer’s Walks- they’re so easy they don’t even need much of an explanation.

Just pick up a pair of dumbbells and walk.

Don’t over-think the distance.  Or, plan on going for a certain time.

Just find something that works for you and go.

I would say walk for a distance that allows you to hold the dumbbells for at least 10-seconds.

The trip around my gym probably takes about 20-30 seconds depending on how fast you’re walking.

Wherever you decide to walk, just record it. That way you know when you’re getting stronger.

You can even have multiple distances you walk and have records for each one.

Regardless of what you choose to do, make sure these are a mainstay in your program!

Anyway, to finish, here’s an awesome video of the World’s Strongest Man to give you an idea of how things should look when you’re pushing yourself.

A picture of Kyle Dake and Dickie White.
Hi, I’m Dickie (the author of this blog). Here I am with my good buddy, Kyle Dake. While he doesn't have a nice coat like me, he is pretty good at wrestling. Here's what he said about my training system:

Before I began lifting using Dickie's system my wrestling skills were getting slightly better. I've now been lifting under his guidance for more than 5 months and I have begun to dominating ALL of my competition. At first I had little faith in Dickie and his program, but now I would run into a wall if he told me I would get stronger! I know it sounds insane, but I would. The bottom line is Dickie is an expert and knows what he is talking about. If you want to defeat those kids whom you've always lost to and reach a level you never thought possible, I suggest you start lifting using Dickie's system immediately.

-Kyle Dake, 4X NCAA Division 1 National Champion

Want to see what other wrestlers are saying about my training system? Check out my Success Stories page.


Want to learn more about Dickie? Check out my About page.


Want to get started on a program today? Read this post and download your free program- 12 Week Training Program For Wrestlers.


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