Place two heavy dumbbells or farmer's walk handles on the floor at your sides.
Hinge at the hips and bend your knees to grip the weights with a neutral grip.
Stand up tall by driving through your heels, pulling your shoulders back and down.
Walk forward with short, controlled steps while keeping your core braced and torso completely upright.
Maintain a tight grip and avoid letting the weights swing or your posture deteriorate.
Walk for the prescribed distance or time, then carefully lower the weights to the floor.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 3 sets of 30-meter walks | Form mastery, neural adaptation |
| Intermediate | 4 sets of 40-meter walks | Hypertrophy, moderate loading |
| Advanced | 4 sets of 50-meter walks with heavy loads | Strength, high intensity/volume |