Farmers Walk Tradition

ready set go farmers walk

It was a workout that started as a joke. In the summer of 2012, when we had to move the gym, someone quipped “The new location is so close that we could farmers walk the kettlebells there!”

Not only did we farmers walk the kettlebells to the new gym but we had so many people participate that I had to drive the some ‘bells back to the starting point three times!

So began a Farmers Walk workout that turned into a series of events, and eventually somewhat of a tradition.

farmers walk

The first group of farmers walkers. That’s Greg Lew on the left.

Before I tell you about that, here’s a brief synopsis of the Farmers Walk:

The farmer’s walk exercise primarily targets the muscles of the grip, forearms, upper back, and core. Carrying heavy weights in each hand and walking engages these muscles to stabilize the body and support the weight. Additionally, it also recruits muscles in the shoulders, arms, and legs, making it a full-body exercise.

Here’s a breakdown of the muscle groups worked during the farmers walk:

1- Grip Strength: Holding onto heavy weights challenges your grip strength, which is essential for various everyday tasks and other exercises.

2- Forearms: The forearm muscles are heavily engaged as they work to maintain the grip on the weights throughout the exercise.

3- Upper Back: The upper back muscles, including the traps and rhomboids, engage to stabilize the shoulders and keep the weights from pulling the body out of alignment.

4- Core: The core muscles, including the abdominals and obliques, work to stabilize the torso and prevent it from leaning excessively to one side while carrying the weights.

5- Shoulders and Arms: While the primary focus is on grip, core and upper back, the shoulders and arms also contribute to stabilizing the weights, especially during movement.

6- Legs: Walking with heavy weights engages the muscles of the legs, especially in the calves and feet, to support and propel the body forward.


pumped traps from farmers walk

A picture of my back pumped up after the Susan G Koman Farmers Walk for the Cure

Overall, the farmer’s walk is an excellent exercise for developing functional strength, improving grip strength, and enhancing overall stability and coordination. It’s a versatile exercise that can be adapted to different fitness levels by adjusting the weight and distance walked. It truly is a full body exercise that works everything from head-to-toe.


farmers walkfarmers walk jess cenidozafarmers walk

The First Move

When we had to move the first gym it was a half a mile. The event was so successful that the kettlebells had to be driven back for additional trips! Three groups of people, on three separate days, carried the heaviest weights they could down route 1 to what would eventually become Baltimore Kettlebell Club.

farmers walk fundraiser

Susan G Komen Walk for the Cure – a 1 mile farmers walk fundraiser

kettlebells for farmers walk fundraiserfarmers walk fundraiser


The Second Event

The second event was a few months later at the Susan G Komen Walk for the Cure in Timonium. This time it was a fundraiser and the distance was 1 mile. We raised over $3000 in just a couple weeks and they interviewed us on WMAR-2 News.


moving party farmers walk


Farmers Walk Tradition

There were a couple smaller events and challenge workouts, and farmers walk finishers were (and still are) pretty routine. But the next big event came when we moved from the Belair rd location to our current location. This time the distance was 2.5 miles and it was our biggest, most attended event yet!

Over 30 people, mostly families, made the journey. It was a partner carry, when one person got tired their partner took over. We even had a police escort!


farmers walk


I did not participate in this walk. Its a decision I regret, but honestly, I didn’t have the bandwidth. A lot goes into moving a gym, especially when you do it in one weekend! A detailed that experience in this blog post,

Instead I was on hand to offer support in case anybody needed to bail (nobody did). I followed the group in my truck, took pictures, and envied all of the fun everyone was having.

When we arrived at the gym there was food and drink waiting for us and we had a party.

So that’s the story of our Farmers Walk tradition.

The question is, shall we keep the tradition alive? Saturday, June 1. Let me know if you’re in!!!

In strength,

-Dan Cenidoza


farmers walk