Wednesday, July 24
    HomeWalk your way to more muscle, strength

    Walk your way to more muscle, strength


    The farmer’s walk, suitcase carry, and waiter’s walk exercises are great ways to build and develop core strength and stability, leg strength, calf strength and the strength of the entire posterior chain (lower back, glutes, and hamstrings).

    Here’s how to do the farmer’s walk:

    • Guys, grab two dumbbells or kettlebells, each weighing about half your body weight. Ladies, your dumbbells/kettlebells should each weigh about one-third your body weight.
    • Walk with short, quick steps, breathing normally, holding dumbbells/kettlebells at your sides. Walk 15-30 yards, as fast as possible.
    • Focus on good posture with back straight, shoulders back, head and chest up, and core tight.

    The suitcase carry is a variation of the farmer’s walk, carrying a dumbbell/kettlebell on one side of the body only.

    The waiter’s walk is performed carrying a dumbbell/kettlebell, overhead.

    For more variations of weighted-walk exercises, please refer to 12 Loaded Carries with Kettlebells.

    Loaded/weighted carry exercises are beneficial for a variety of reasons, including the following:

    • They are functional (movement-oriented)
    • They build muscle mass and size
    • They improve grip strength
    • They build and develop work capacity
    • They improve core strength, improve coordination, and athleticism
    • They improve shoulder function
    • They create/improve trunk stability
    • Now go carry some heavy stuff.


    Steve Hare
    Steve Hare
    The creator and publisher of, Hare has covered high school sports in Northeast Ohio since 1997. He began as a correspondent for the Lake County News Herald, where he contributed until 2011, primarily covering high school football and wrestling. In 1999, Hare began writing for, a member of the network of high school and college sports web sites. He focuses on covering Notre Dame football recruiting. was created in 2004 and was a member of the network until 2012. The site's original purpose was to cover Ohio high school football and recruiting news but since has grown to cover all sports and to provide sports information services to high school athletic programs and individual teams. Hare attended Willoughby South High School through the middle of his senior year, then graduated from Berkshire High School in Burton in 1986. He played football, wrestled and was an all-Geauga county baseball player (1986). He lives in Chardon with his wife Paulette and their children.
    - Advertisment -

    Latest News

    Hawken hosts 7-on-7

    Hawken hosted Kirtland, Eastlake North, and Lake Catholic in a 7-on-7 showdown on Thursday.