Kettlebell Single-Arm Farmer Walk
Build strength & stability! The Kettlebell Single-Arm Farmer Walk challenges your core and grip while improving posture. Try it now!
The Kettlebell Single-Arm Farmer Walk is a compound exercise that mainly works the quads and core, with help from the glutes & hips and lower back. You'll need: kettlebells.
Required Equipment
Kettlebell Single-Arm Farmer Walk Muscles Worked
Primary
Quads (quadriceps femoris); Abdominals (rectus abdominis)
Secondary
Glutes (gluteus maximus); Spinal Erectors (erector spinae)
Kettlebell Single-Arm Farmer Walk Variations and Alternatives
How to do the Kettlebell Single-Arm Farmer Walk
Stand with feet shoulder-width apart with a kettlebell on the floor to your side.
Squat slightly to reach down and grip the kettlebell handle with one hand. Ensure your back is straight, core is tight, and shoulders are squared.
Lift the kettlebell by extending your hips and knees, returning to a standing position with the kettlebell by your side. Keep your arm straight, and ensure that your shoulder is not slumped.
Begin walking forward in a controlled manner, keeping the kettlebell at your side and maintaining an upright posture.
Engage your core to prevent leaning towards the side with the kettlebell, ensuring your body stays aligned and your weight is evenly distributed on both legs.
Walk for the predetermined distance or time, keeping your pace even and your steps controlled.
Once you have completed the distance or time, carefully lower the kettlebell back to the ground, maintaining proper form to protect your back.
Repeat the walk for the same distance or time with the kettlebell in the opposite hand.
Ensure to maintain controlled breathing throughout the exercise, and choose a weight that challenges you while still allowing you to keep proper form.
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Kettlebell Single-Arm Farmer Walk FAQs
What muscles does the Kettlebell Single-Arm Farmer Walk work?
The Kettlebell Single-Arm Farmer Walk mainly works the quads and core, with help from the glutes & hips and lower back. The main muscles are the quadriceps femoris and rectus abdominis.
What equipment do you need for the Kettlebell Single-Arm Farmer Walk?
Kettlebells.
Is the Kettlebell Single-Arm Farmer Walk a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Kettlebell Single-Arm Farmer Walk go on?
It belongs on leg day in a push/pull/legs routine.
What are some Kettlebell Single-Arm Farmer Walk variations and alternatives?
Similar exercises include the Overhead Farmer Carry, Dumbbell Suitcase Carry, Dumbbell Farmer Walk and Kettlebell Suitcase Hold.
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