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Kettlebell Single-Arm Farmer's Walk

Beginner

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A unilateral carry exercise, holding one heavy kettlebell while walking to challenge grip strength, core stability, and anti-lateral flexion capacity for improved functional strength.

About Exercise

Equipment

Kettlebell

Difficulty

2/5 • Beginner

Primary Muscle Groups

Forearms, Obliques

Secondary Muscles

Traps, Lower Back

Popularity Score

Goals

Stability

Strength

Endurance

Conditioning

Training Style

Functional Training

Sports Performance

Setup Requirements

Requires Rack

Requires Bench

Requires Spotter

Space Needed

Large

Noise Level

Low

Muscle Breakdown

View Muscle Map

Forearms

10/10

Flexors, Extensors

Obliques

9/10

External Obliques, Internal Obliques

Abs

7/10

Transverse Abdominis

Traps

5/10

Upper Traps

Lower Back

4/10

Erector Spinae

Programming

Typical Rep Range

30-90 reps

Rest Between Sets

30-120 seconds • Rest long enough to recover grip for the next set or switch hands immediately for unilateral work.

How to Perform

Stand tall with one kettlebell held firmly in one hand at your side. Maintain an erect posture with the shoulders back and down, bracing the core before starting.

Walk slowly and deliberately forward without leaning away from the loaded side.
Keep your chest up and maintain continuous core tension throughout the walk.
Focus on controlling your gait and minimizing any side-to-side sway.
Walk for the prescribed time or distance, then safely switch the weight to the opposite hand and repeat.

Coaching Tips

Form Cues

Walk tall
Shoulders down and back
Don't lean
Brace your core tight
Slow and controlled steps

Breathing

Inhale before starting the walk and use short, sharp exhales while maintaining a tight core brace throughout the duration of the effort.

Tempo

N/A

Range of Motion

Walk for the entire prescribed distance or duration while maintaining a consistently rigid, upright posture with the weight held stationary at the side.

Safety

Safety Notes

Use a weight that severely challenges grip and core stability without compromising walking form.
Stop immediately if sharp lower back pain occurs.
Ensure the walking path is clear of obstacles.