Farmers Walk

quadsupper legsdumbbell

Matutunan kung paano gawin ang Farmers Walk nang may tamang form at technique. Ang dumbbell exercise na ito ay pangunahing nagta-target sa iyong Quads, na may secondary emphasis sa Calves, Forearms, Core.

Farmers Walk exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Farmers Walk

Sundin ang mga hakbang na ito para maisagawa ang Farmers Walk nang may tamang form:

  1. 1Tumayo nang tuwid na may hawak na isang dumbbell sa bawat kamay, nakaharap sa mga gilid ang mga palad.
  2. 2Panatilihing tuwid ang likod at nakabalik ang mga balikat.
  3. 3Humakbang nang maliit at kontrolado pasulong, pinapanatiling tuwid ang postura.
  4. 4Magpatuloy sa paglalakad para sa gustong distansya o oras.
  5. 5Para tapusin, huminto sa paglalakad at maingat na ibaba ang mga dumbbell sa mga gilid.

Mga Muscles na Ginagamit sa Farmers Walk

Primary

quads

Secondary

calvesforearmscore

Exercise Details

Equipment
dumbbell
Body Part
upper legs
Category
Main

Recovery & Training Frequency

Recommended Recovery Time
2–3 days
Weekly Frequency
2–3 sessions per week
Why
Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.

Sets & Reps by Goal

Strength

Sets
3–4
Reps
5–8
Rest
90–120 s

Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.

Hypertrophy

Sets
3–5
Reps
10–20
Rest
45–90 s

Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.

Endurance

Sets
2–4
Reps
20–30
Rest
20–45 s

Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.

Which Workout Splits Include Farmers Walk?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

P

Push / Pull / Legs

Leg Day

U

Upper / Lower

Lower Day

F

Full Body

Any session

B

Bro Split

Leg Day

Training Day Types:legslower

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Farmers Walk?

Ang Farmers Walk ay pangunahing nagta-target sa iyong Quads. Ang mga secondary muscles na ginagamit ay kabilang ang Calves, Forearms, Core. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong upper legs.

Anong equipment ang kailangan ko para sa Farmers Walk?

Ang Farmers Walk ay nangangailangan ng dumbbell. Siguraduhing maayos ang pagkakakabit ng iyong equipment at may sapat kang espasyo para maisagawa ang kilusan na may buong range of motion.

Paano ko maisasagawa ang Farmers Walk nang may tamang form?

Simulan sa pamamagitan ng Tumayo nang tuwid na may hawak na isang dumbbell sa bawat kamay, nakaharap sa mga gilid ang mga palad. Panatilihing tuwid ang likod at nakabalik ang mga balikat. Humakbang nang maliit at kontrolado pasulong, pinapanatiling tuwid ang postura. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong form guidance.

How often should I do the Farmers Walk?

For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.

What are the best sets and reps for the Farmers Walk?

It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.

Which workout splits is the Farmers Walk best for?

The Farmers Walk fits well into the following training splits: Push / Pull / Legs (Leg Day), Upper / Lower (Lower Day), Full Body (Any session), Bro Split (Leg Day). It is classified as a legs, lower movement.

I-track ang Farmers Walk sa Cora

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